…and my back back up.
God the strongest presser in all of KY.
Srs question, how do you get DB’s in position for DB Floor Press? I seriously have no idea how to do it in a not retard-awkward way
[quote]Spidey22 wrote:
God the strongest presser in all of KY.
Srs question, how do you get DB’s in position for DB Floor Press? I seriously have no idea how to do it in a not retard-awkward way[/quote]
Ha, good question. I definitely look special when I do it. I put them upright between my legs, pull one up with both hands, then kind of cradle it with my elbow as I used my free hand to take most of the second one with a little assistance from the arm supporting the other one. That or just ask someone to hand you the second, haha.
9/8
Sumo
405x1
445x1
475x1
500x1
Better than last time and no back issues at all. Still haven’t quite put it together since 505x2.
Squat
375x2x2
No wraps, moderate effort. Didn’t take any NSAIDs and my knee felt completely fine.
9/9
BB Row
365x8x3
HS Shrug
5PPSx10x5 (45s rest)
Lat Pressdown
185x12x4
9/10
NGBP
345x4,4,4,5
Great control on the way down.
DB Pullover/Ext
65x7x4
First two were easy, second 2 got pretty tough.
Tri Pressdown
220x10x4
BW Pullover
x6x3
Waiting for a 500 bench.
[quote]spar4tee wrote:
Waiting for a 500 bench.[/quote]
HA, that’s the idea. I learned a lot from this training block and hope to increase my bench a good deal between this meet and the next. I should hit 400 Oct 12th without much issue, and hope for 410 on my last attempt. The meet after I won’t waste the first 8 weeks and should get more.
RANDOM TRAINING THOUGHTS
Current macros: M,W,F; 100/200+/100 c/p/f
S,T,TR; 250/200+/75
Sat; 500/200/75+ —> Cheat meal day, macros usually aren’t exact here. Fat tends to be a little higher.
I believe every powerlifter would benefit from tracking macros, but particularly us guys in the lower weight classes. I’ve never felt better than I have since I started tracking macros, and my body composition is improving quite a bit. I was planning on increasing cals/carbs at the end of this week, but I might stick with this. My morning weight is 202.6 and I’m not feeling any ill-effects of the low-carb days.
I’ve also experimented with fasted training this week, and I’ve absolutely loved it. I’ll give it the real test Thursday when I squat on 2 servings of cottage cheese and see how that goes.
9/12
Squat
345x2
375x2
400x2w
415x2w
Hit the groove on the first rep absolutely perfectly…felt like I was squatting 135. Great double to finish off my planned doubles for this cycle, now moving into singles. I’ll probably try doubles at 385 with no wraps on Sunday after DL, not too sure yet.
Pause Squat
315x2x2
Step-up
155, 165, 185x6
Sled Push
230x2x4
—>quads stopped functioning after this, srs
Felling more and more like I won’t be completely embarrassed to squat at the meet. I timed the wrapping at 1:30, so I have a good idea now of when I’ll need to start.
First rep of that Squat flew up!
About the training fasted thing, I’ve never really done it, but I can vouch for training carbless. Performance is usually better without eating carbs pre-wo for me, but long BB’ing style pump workouts I have to have carbs in me or I just die mid-way through. But I training the way you do is perfect for training fasted or without carbs.
Visited the GF in Michigan City, Indiana this weekend…the gym was an absolute sh*tshow, hence:
9/15
Bench
385x2,1,1
The benches at this gym were apparently made for people under 5’5". They sat at least 6 inches below a standard bench, and were of course narrow. I managed the first double, but that was all I had. Did two more sets experimenting with my setup to see if I could make it work, but it just didn’t happen. So this was, in effect, a completely wasted session.
—>Pause Bench (with commands)
365x1x5
That in mind, I decided to just practice commands.
—>Wide Bench
315x5
Last set was a stupid idea. My shoulder is still tender after going pinky finger to the rings, but it’s not bad. Oh well, going to do singles at 390 next time…planning on TnG and paused reps.
9/16
Sumo DL
400, 430, 450, 480, 510x1
Conv
400x1
Came back from Indiana that morning and went straight to the gym. 510 wasn’t awful, but doing the single at conventional convinced me to scrap sumo and just do conventional at the meet. Plan is 525 next week, 550 the week after, then hit whatever I can at the meet. It’s obvious at this point I can rep sumo slightly better, but 1RM strength isn’t really comparable. My long term plan is to deadlift only occasionally and squat more often in an effort to protect my back.
9/17
NGBP
355x3,3,3,3,4
Paused the 3rd rep on the first 4 sets, then TnGed the last. Felt infinitely better being back at my normal gym.
BB Row
375x6x3
Beltless.
Lat Pressdown/Tri Ext
180x10/10x3
A good workout going into an off-day. May have to bench heavy on Fri, just depends on the timing of a softball tournament I’m playing in.
[quote]Spidey22 wrote:
First rep of that Squat flew up!
About the training fasted thing, I’ve never really done it, but I can vouch for training carbless. Performance is usually better without eating carbs pre-wo for me, but long BB’ing style pump workouts I have to have carbs in me or I just die mid-way through. But I training the way you do is perfect for training fasted or without carbs. [/quote]
I did it all last week and this week so far, and I have really liked it. To be fair, I’m consuming ~30g carbs once I start lifting, but my energy levels are much better throughout the workout. It also allows me to fit in a 12-14 hour fast daily, which I like. It also allows me to lift a lot earlier in the day, which is the cherry on top. I definitely plan to continue this, and it won’t feel weird doing the meet on a small amount of calories.
9/19
Squat
365x1
385x1
405x1w
425x1x2w
First single was a grinder, second one was substantially easier. Will plan on 435 next week, but I’ll be open to adjusting higher based on feel.
Pause Squat
335x2x2
Really liking this.
Step-up
155x6
175x6
195x6
Will squat after DL Sunday, but no wraps. I don’t plan on going higher than 385, no wraps.
Looks like I dun goofed. Have a wedding to attend on Oct 11 in a different city, and I’m not keen on the idea of being in that kind of a rush all weekend. There is a meet I’ll do instead in November, but unfortunately it’s only push/pull. Looks like I won’t be squatting until spring.
9/20
Bench
370x1p
390x1
390x1p
380x1x2p
2-Board
390, 395, 400x1
Bent Lateral
50x10x4
Tng single was cake, paused was a grinder. Hopefully my new-found calorie surplus will allow me to get over the 400 hump.
9/22
DL
405x1
455x1
495x1
525x0
Not worried. I missed a similar weight prior to my last meet, then managed to pull 20 pounds heavier the next week easily. My main issue here was form, which I have a little time to iron out. I think I’m going to officially ditch the roll-back because it puts me out in front of the weight too quickly.
Squat
345x2
365x2
385x2
No wraps, easy.
9/24
Bench
365x3,3,3,3,4
BB Row
375x6x4
Increased volume
Lat Pressdown/Tri Pressdown
180x10/10x4
Increased volume.
Sledgehammer Swings
x10(each)x3
60 total swings. Could have done another set, but going to increase slow here. 80 next time.
Went flat-footed on bench and didn’t use wraps. This is by far the easiest 365 has felt in 2 years, and I feel I had it for 5 if I had done 1 set only. I have a little more leeway now with the later meet date, so I think I’ll revisit 385 for doubles on Friday.
Current Macros:
MWF: 200/200+/80 c/p/f
TTRSu: 300/200+/80
Sat: 500/200/whatever
4 weeks of cutting did a lot of good for my fatass, but it clearly wasn’t a good idea leading into a meet. Lesson learned, already feeling better after a few days of excess cals. Will up carbs on training days in a few more weeks.
9/26
Squat
345x2
365x2
385x2
405x2w
425x2w
PR since knee surgery, felt great.
Pause Squat
345x2x3
DL
405x1 (dbl OH)
405x2x2
Need practice with DL, so went light. Squat continues to improve, and since I won’t be squatting in a meet for a while I’m going to push weight up as much as possible with doubles and triples. My lighter days without knee wraps may be higher volume, haven’t really decided yet.
9/27
Bench
370x1w,p
395x1w
385x2
385x3
2-Board
405x1
Bent Lateral
50x10x5
Added set.
Hammer Curl
50x10
Tng 395 single was easy as shit, and 385 felt good enough that I tried a triple successfully. Ditched the wraps after 395 and I think I’m just not going to use them anymore…they don’t seem to help me and I don’t feel my hands as well. Will do at least 400 Tng next time. Great workout.
Damn nice new Avi dude!
[quote]Spidey22 wrote:
Damn nice new Avi dude![/quote]
x2 Matt Damon’s fucking stacked.
[quote]spar4tee wrote:
[quote]Spidey22 wrote:
Damn nice new Avi dude![/quote]
x2 Matt Damon’s fucking stacked.[/quote]
arms of peace
downward lighting of peace
jk (semi srs)
thanks bros
9/29
DL
405x1
455x1
475x1
500x1
Had a little more in me, but held back a little. Trying to reset here and move back up slowly.
Squat
350x2
370x2
390x2
No wraps.
Quickie. Starting to feel a lot more confident in squat without the wraps.
9/30
BB Row
385x6x4
No belt.
Shrug
455x8,8,10
Going to go up slowly here, too. Hoping this will help my DL.
Lat Pressdown
210x10x4
Supplemental back stuff and junk. Been skimping on back volume too much lately.
10/1
Bench
350x4,4,4,6
DB Pullover/Ext
65x7x4
Tri Pressdown/DB Strict Curl
220x10/35x10x3
Sledgehammer Swing
x10x2x4
Added a set as per my plan last week. Really didn’t want to do these by that point in the session but very glad I did. Up to 100 total swings next time.
350 felt so much different here than it did in my last training block…heads and tails easier. I think I could have ground out 7, but I was happy with the workload and didn’t want to do absolute max effort. I’d love to be more structured on my second bench day, but my shoulder is too dicey to prescribe percentages in advance. I brought my grip in a finger or two here, but not enough to consider it a narrow grip by any means. My shoulder was pretty sore, but I think if I stop being so lazy about tissue work it will be OK. All in all a very positive session.
10/3
Squat
345x2
365x2
385x2
410x2w
435x1w
Definitely had more in me for a single, but trying a second at 435 would have probably killed me, so I was OK with 1 rep.
Pause Squat
350x2x2
Wanted a third set going into this, but didn’t have the energy that day.
DL
415x2x3
Decided to do one rep conventional, one rep sumo and was happy I did. Found my technique on sumo again, and my conventional form feels better each time. I’ll stick with this template for now.
Sleep schedule has been atrocious this week, so I should be better next time I squat. Everything is moving along well, though, so no complaints.