Nice work getting the 505 after just missing at 525. You would likely be able a bit more conventional than sumo after working on it for a full training cycle, I’m interested to see what your numbers look like next week.
Great job hitting that 505. I bet you get the 525 before the contest.
1/22/14
5/3/1 Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 445 x 5, 485 x 3, 525 x 1
Paused Squats:
435 x 1
425 x 1
405 x 1
395 x 1
Seated Leg Press Machine:
4 sets x 10 reps x 390
All went pretty well. I know I had more in me at 525. I used the wrong collars, because I couldn’t find the good ones. Left side weights came lose. I only completed one rep, so I would not be that guy who dumped the entire stack on the floor. I’ve noticed since I started working with weight over 500 pounds, the 400s are fairly easy.
Good thinking racking the weight before the possible sliding weight disaster. It’s weird how 400’s feel light at any time.
1/23/14
Bench:
45 x 20, 135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 345 x 3, 355 x 3, 365 x 3
Bench With Heavy Band:
315 x 1
295 x 1
275 x 1
Dead Press:
225 x 1
245 x 1
275 x 1
Svend Press:
4 sets x 25 reps x 3 plates
Band Flies:
2 sets x 100 reps
I had a great time this morning. We often tell each other that a deload week will make you stronger. I know I’ve done it a number of times. I’m living proof it can work. I took a deload bench day last week. Today nailed 365 for three reps. That is the most I’ve been able to bench for three. I needed a slight bump about 3/4 of the way up on the last set.
I hope one day 400+ squats feel light…great work crip!
1/27/14
Deadlift (conventional):
Warm Up:
135 x 10, 185 x 5, 225 x 3, 275 x 3, 315 x 1
405 x 3
455 x 3,
495 x 1
505 x 1/2
Underhand Lat Pulls:
4 sets x 10 reps x 100
Front Raises:
4 x 10 x 30
Power Shrugs:
3 x 5 x 315
DB Shrugs:
3 x 20 x 100
I changed some things today. First it was my first workout back in gear. Second, I switched from sumo to conventional. I’m eight weeks out from the contest. I’m not too sure if it is a good idea to switch my stance right before a meet. I pulled less in gear conventional, than I was doing raw sumo. It also might have something to do with two three rep sets before a couple heavy sets. I’m torn now between going all out for a max next time, or just bagging it.
Good luck with the meet training. If you can pull more sumo than geared, why switch?
Go Hawks!
Strong benching Crippler. I’m in the middle of switching my pulling style in the opposite direction to semi sumo from conventional because my conventional form saw me doing a lot of lower back rounding every time I got anywhere near a max effort and sooner or later I figured I would injure myself.
Since your sumo form isn’t an issue and pulling seems to be going pretty well I would probably stick with sumo for this meet and then give conventional pulling a try after the meet when you have more time to get your form dialed in and decide if that is the direction you want to go. Good luck either way.
Thanks fellas. I’m going to take some advise and stick with what I know best. After I posted this yesterday I also ran it by a friend of mine. He retired from where I work a few years ago. He was a sort of big deal in powerlifting in the 1980s. In fact he once told me he trained with Ed Coan. Anyway he got me started training for power a couple years ago. His advise was in line with you guys. He said I should stay with sumo and work on the switch later.
1/28/14
Close Grip Bench:
135 x 10, 165 x 10, 185 x 10, 205 x 10, 225 x 10, 245 x 10
Two Arm Extensions:
4 sets x 10 reps x 100
Kickbacks:
4 x 10 x 30
Straight Bar Press Down:
4 x 20 x 120
DB Curls:
40 x 10, 45 x 10, 50 x 10, 55 x 10, 60 x 10
Reverse DB Curls:
4 x 10 x 30
1/31/14
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 335 x 1, 355 x 1, 375 x 2
Bench With Heavy Band:
325 x 1, 305 x 1, 275 x 1
Low Cable Crossover:
4 sets x 12 reps x 37.5
Svend Press:
4 x 12 x 3 plates
Band Flies:
3 x 100
Low energy day. I felt it as soon as I got on the bench, and everything felt heavy. My goal was two reps for 335 and 355. I felt the low energy, so I only attempted one rep to save myself for the final set. For 375 I needed a little help about half way up on the second set. Also, my ass came off the bench for both sets. I think my set up was wrong. I normally pull my feet pretty far back under my body. I don’t they were as far back as normal.
Rest and recovery, OH Yeah! You’ll come back in a couple days and smash through everything like the Kool-Aid Man.
Ha. Thanks GV. I actually feel pretty good about yesterday. I think things are back on track.
2/1/14
Deadlift (sumo)
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 405 x 3, 455 x 3, 505 x 2
Power Shrugs:
3 sets x 5 reps x 405
Underhand Lat Pulls:
4 x 10 x 110
Laying Leg Curls:
4 x 12 x 95
DB Shrugs:
4 x 25 x 100
I went back to doing what I know best, sumo. I felt stronger right off the bat. I tried a third rep at 505, but it was not to be. Thinking back if I had set it down and backed away, then try it again I think I could have gave it a run. With six weeks to go I’m going to work on doubles next time. Today was a day before I should have deadlifted, but I want to be at full strength for the Seahawk victory.
Go Hawks!
Strong pulling, nice work Crippler.
This is the best dealifting video ever. Hope you like it:
Thank you sir. I agree it is a very good video. I’m always looking for new tips to get stronger. I’m pretty sure I’ll make another run at conventional again. Thanks again.
2/2/14
CG Bench:
135 x 10, 165 x 10, 185 x 10, 225 x 10, 245 x 10
Two Arm Extensions:
4 sets x 10 reps x 100
Kickbacks:
4 x 10 x 35
Rope Pull Downs:
4 x 25 x 115
BB Curls:
45 x 10, 65 x 10, 95 x 10, 115 x 10, 125 x 10
Reverse DB Curls:
4 x 12 x 35
Nothing special. Light and easy, since my mind was on the big game tonight. GO HAWKS!
SuperBowl Champion Seattle Seahawks. It has a very nice ring to it.
Jack, Sunday was one of my best days. I’m 42 (43 next week) and I’ve been a fan since day one. My brother and I had a Jim Zorn and Sherman Smith poster in our room. I thought about wearing Seahawks gear to work this week, but then I thought better of it. I had to get my workout done before the parade on TV. It has been a long time coming. I think they might have one more run in them in the next three to five years.
2/5/14
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 415 x 5, 465 x 5, 505 x 5
Paused Squats:
435 x 1, 425 x 1, 415 x 1, 415 x 1
Leg Extensions:
4 sets x 12 reps x 295
I felt a little tired and had low energy. Probably because yesterday I worked 10 hours at my main job, and then work three more at my second. I teach part time at a local university as a second job one night a week. Today was one of those days when you have to suck it up and, get it done.
So many of those days are with us-having to dig into the gut and keep going. Maybe it’s because we put forth extreme efforts and that’s one of the prices. Great squat work!
2/6/14
Thanks GV. I’m not the squatter you are, but I do what I can.
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1
With New Titian Fusion Shirt:
365 x 5 (1/4 depth)
405 x 5 (1/2 depth)
455 x 3 (1/2 depth)
475 x 2 (1/2 depth)
High Cable Crossover:
4 sets x 15 reps x 35
Svend Press:
4 x 25 x 3 plates
I ordered a Fusion shirt from Titan in November. It finally arrived last week. Today was my first time using it. It is loose enough my son or wife and get me into it at the meet. A guy at the gym helped me today, and I had it on in about 15 seconds. As time went on, it broke in a little more and more. I didn’t bring my boards today, but I will next time. I think the final three sets were at about three board depth. I have five weeks to break it in.
If things go correctly I should be able to break a couple records. My meet PR is only 375. I’m able to do that now raw.