Getting My Butt In(to) Gear

Training Training Logs
181

[quote]Ruggerlife wrote:
mrodock wrote:
Really nice job at the meet! Congrats on surpassing your goal and also hitting all 3 squat attempts so early in your suited career! Looks like you had some great coaching too.

Thanks. I got worried about the squats when I only got 2 whites on my first attempt. But they went better after that. I think if I hadn’t of had Ouro there submitting my attempt (and sticking close to the plan, I would have went up higher. I think I can squat more, but that really wasn’t the time to test it.[/quote]

Yeah, I’m sure you can squat more too but you had a specific goal and you achieved it. With some more work in the suit you’ll start to get a good idea of what you are capable of. What kind of suit are you using by the way?

182

[quote]Ruggerlife wrote:
mrodock wrote:
Really nice job at the meet! Congrats on surpassing your goal and also hitting all 3 squat attempts so early in your suited career! Looks like you had some great coaching too.

Thanks. I got worried about the squats when I only got 2 whites on my first attempt. But they went better after that. I think if I hadn’t of had Ouro there submitting my attempt (and sticking close to the plan, I would have went up higher. I think I can squat more, but that really wasn’t the time to test it.[/quote]

So how does it work? 2 whites for a good lift?

x2 on hitting your goal

183

[quote]soldog wrote:
Ruggerlife wrote:
mrodock wrote:
Really nice job at the meet! Congrats on surpassing your goal and also hitting all 3 squat attempts so early in your suited career! Looks like you had some great coaching too.

Thanks. I got worried about the squats when I only got 2 whites on my first attempt. But they went better after that. I think if I hadn’t of had Ouro there submitting my attempt (and sticking close to the plan, I would have went up higher. I think I can squat more, but that really wasn’t the time to test it.

So how does it work? 2 whites for a good lift?

x2 on hitting your goal[/quote]

There are 3 judges, majority rules basically. You need at least 2 white lights for a good lift, but it’s pass/fail. There is no difference between 2 or 3 whites. I hope that last bit makes sense, basically no extra credit for 3 whites.

As an aside, i was thinking about the judging and I think I received a red light for my opening squat and my second deadlift, both the same judge. I believe he’s the same one that gave Court a red on at least one of her lifts. So he’s obviously consistently strict.

184

[quote]Ruggerlife wrote:
There are 3 judges, majority rules basically. You need at least 2 white lights for a good lift, but it’s pass/fail. There is no difference between 2 or 3 whites. I hope that last bit makes sense, basically no extra credit for 3 whites.

As an aside, i was thinking about the judging and I think I received a red light for my opening squat and my second deadlift, both the same judge. I believe he’s the same one that gave Court a red on at least one of her lifts. So he’s obviously consistently strict.

[/quote]

Ya - makes sense. Do you ever go back and find out why a single judge red lights you?

185

[quote]mrodock wrote:
What kind of suit are you using by the way?[/quote]

It’s a Titan Centurion. It was a loner from the guy helping Court in the photo of me putting it on.

I asked him what I should get and he said the same suit, but the “Super” material. Apparently this isn’t actually tight on me at all, well relatively speaking compared to most suits.

186

[quote]soldog wrote:
Ruggerlife wrote:
There are 3 judges, majority rules basically. You need at least 2 white lights for a good lift, but it’s pass/fail. There is no difference between 2 or 3 whites. I hope that last bit makes sense, basically no extra credit for 3 whites.

As an aside, i was thinking about the judging and I think I received a red light for my opening squat and my second deadlift, both the same judge. I believe he’s the same one that gave Court a red on at least one of her lifts. So he’s obviously consistently strict.

Ya - makes sense. Do you ever go back and find out why a single judge red lights you?[/quote]

I believe you can ask (at least in the local comps anyway), but it was depth. I was boarder line. I was curious about my red light on my deadlift and meant to ask, but it passed so why rock the boat when I still have another lift to go. Another lifter said it was probably a “hitch” call if the bar stopped while touching my leg or maybe one knee was slightly bent.

187

[quote]Ruggerlife wrote:
soldog wrote:
Ruggerlife wrote:
mrodock wrote:
Really nice job at the meet! Congrats on surpassing your goal and also hitting all 3 squat attempts so early in your suited career! Looks like you had some great coaching too.

Thanks. I got worried about the squats when I only got 2 whites on my first attempt. But they went better after that. I think if I hadn’t of had Ouro there submitting my attempt (and sticking close to the plan, I would have went up higher. I think I can squat more, but that really wasn’t the time to test it.

So how does it work? 2 whites for a good lift?

x2 on hitting your goal

There are 3 judges, majority rules basically. You need at least 2 white lights for a good lift, but it’s pass/fail. There is no difference between 2 or 3 whites. I hope that last bit makes sense, basically no extra credit for 3 whites.

As an aside, i was thinking about the judging and I think I received a red light for my opening squat and my second deadlift, both the same judge. I believe he’s the same one that gave Court a red on at least one of her lifts. So he’s obviously consistently strict.

[/quote]

The wicked witch of the center is the one that gave me reds on my 2nd squat (missed) and 2nd bench (passed). I don’t know how she called me on depth on my squat, but whatever. The guy I believe you’re talking about is a pretty cool guy. He came and talked to me after about my shirted bench and how I’m touching far too low for it to be of much use of me (watching the video’s, I agree). Maybe he just thought my barbie look was a good one so gave me whites most of the day?

188

[quote]Court wrote:
Ruggerlife wrote:
soldog wrote:
Ruggerlife wrote:
mrodock wrote:
Really nice job at the meet! Congrats on surpassing your goal and also hitting all 3 squat attempts so early in your suited career! Looks like you had some great coaching too.

Thanks. I got worried about the squats when I only got 2 whites on my first attempt. But they went better after that. I think if I hadn’t of had Ouro there submitting my attempt (and sticking close to the plan, I would have went up higher. I think I can squat more, but that really wasn’t the time to test it.

So how does it work? 2 whites for a good lift?

x2 on hitting your goal

There are 3 judges, majority rules basically. You need at least 2 white lights for a good lift, but it’s pass/fail. There is no difference between 2 or 3 whites. I hope that last bit makes sense, basically no extra credit for 3 whites.

As an aside, i was thinking about the judging and I think I received a red light for my opening squat and my second deadlift, both the same judge. I believe he’s the same one that gave Court a red on at least one of her lifts. So he’s obviously consistently strict.

The wicked witch of the center is the one that gave me reds on my 2nd squat (missed) and 2nd bench (passed). I don’t know how she called me on depth on my squat, but whatever. The guy I believe you’re talking about is a pretty cool guy. He came and talked to me after about my shirted bench and how I’m touching far too low for it to be of much use of me (watching the video’s, I agree). Maybe he just thought my barbie look was a good one so gave me whites most of the day?[/quote]

Yeah ok, I went and watched your vids again (I get a kick out of your bench set up), it was a different judge.

189

Oooouuuuccchhhh!!!

I HURT EVERYWHERE!!!

Wednesday, June 10, 2009

I’m planning on starting my new program on Friday, so today was to just get some blood flowing and see what is recovered (short answer nothing), still hurting (everything) and help set some expectations for the start of the upcoming cycle (need to attend Church more regularly)!

The idea was to do some light front squats, light close grip benching and some ab work.

My right arm (shoulder down to forearm) wasn’t feeling good enough to hold the bar so I did back squats instead.
Squats (deep and beltless)
1x10x135
1x6x185
2x5x235

these caused pain through both wrists, right elbow, both shoulders, lower back, ass, and my quads had a “pump” and lactic acid burn on the first set.

I opted to skip the close grip, since my upper body just isn’t up to it.

Hanging leg raises
3x10

These felt ok. YEAH!!!

190

New Program

I won’t detail it too much here but right now my focus is going to be improve my strength in the big three lifts and add some muscle mass to my frame.

I next competition will likely be in November, so I have roughly 6 months to get stronger and bigger all around. I’ve chosen the 5/3/1 approach for the main lifts and to use a DC inspired assistance program. Others seem to be doing real well on this style and the it seems to fit the time line I have, especially for my bench which has been deteriorating at an pace that Bolt couldn’t keep up with.

I’ll also work on training in gear from time to time as the opportunity presents itself and my schedule allows. In November I plan to compete completely equipted.

Sooooo, until Friday…

191

Hey - another 531 convert! I know a bunch of us on the site have been enjoying it.

192

[quote]soldog wrote:
Hey - another 531 convert! I know a bunch of us on the site have been enjoying it.[/quote]

I figured this is the time to give it a test run, since I have an extended period of time that doesn’t require peaking.

I’ve been browsing through a number of log’s and people seem to be getting good results. I think I’m going to take set my first cycle fairly conservative.

How have you found it? It looks like you’ve been getting results. Any words of wisdom for someone just venturing down the path?

193

[quote]Ruggerlife wrote:
soldog wrote:
Hey - another 531 convert! I know a bunch of us on the site have been enjoying it.

I figured this is the time to give it a test run, since I have an extended period of time that doesn’t require peaking.

I’ve been browsing through a number of log’s and people seem to be getting good results. I think I’m going to take set my first cycle fairly conservative.

How have you found it? It looks like you’ve been getting results. Any words of wisdom for someone just venturing down the path?[/quote]

Play it by the book and don’t over do the assistance work - I’m only starting my second cycle so can’t offer more than that. You’ve seen the thread in Strength Sports, i’m sure, so you’ve seen what big Jim himself has to offer.

194

And it begins…

My 1st cycle of 5/3/1 that is.

Cycle 1, Week 1 - Friday, June 12, 2009

Military Press Standing
Training 1RM - 150lbs x 90% = 135lbs

1x12x45
1x8x65
1x5x90 (65%)
1x5x100 (75%)
1x10x115 (85%) <—So this is my number to beat.

CGBP (2 board) - DC Rest Pause Style
Warm up
1x8x95
1x6x135
1x2x155

RP Set
1x8/5/3x185 (total 16 reps) <—number to beat next time.

Flat DB Press
1x12x30
1x4x50

Work set
1x11x70 <— Number to beat next time

Alt. Hammer Curls - DC Rest Pause Style
Warm up
1x12x20
1x4x30

Work set RB Style (previous best May 26, 2009 20 total reps.)
1x12/6/4x40 (total reps 22) <—number to beat.

2 rep PR.

I think this first session went fairly well. I was concerned with how my shoulder, elbow and wrists would hold up due to the recent pain/stiffness. But it held off till I finished. Hurts like hell now, but not during training.

I did a fairly extensive warm-up for my shoulders but I can’t be bothered to log it. Basically YTWLs, lateral raises, other scap work…

I videoed the CGBP since I wanted to take a look at my form, specifically if my elbows were staying in. For the most part yes, but as I got closer to failure there was an urge to flare.

Squats Sunday…

195

I really like the way you’ve set up your upper body work. I will be watching intently to see just how well it pays off. Might be worth taking some upper body measurements before you get too far into the program. Are you planning on adding weight?

196

[quote]mrodock wrote:
I really like the way you’ve set up your upper body work. I will be watching intently to see just how well it pays off. Might be worth taking some upper body measurements before you get too far into the program. Are you planning on adding weight?[/quote]

Thanks. A lot of the credit does to Cephalic_Carnage. He gave me a lot of ideas for it, and it’s still a work in progress. I also spent a lot of time reading through various 5/3/1 logs and the DC training thread as well as the stickies over at Intense Muscle.

That’s a good idea about the measurements, I may do that tomorrow. I am trying to gain a bit of weight. Right now I’m about 170lbs and I’d like to get to somewhere in the high 170’s mainly through some upper body mass. This is for two reasons, the first being that I think I need some more muscle for my bench to progress and extra muscle will help with holding a squat bar on my back. The second reason is purely because I don’t like the way my upper body looks since cutting 20lbs in April.

197

Sunday, June 14, 2009

5/3/1 Program Cycle 1, Week 1 - Squat Day (5/5/5+)

Front Squats
1x5x95
1x5x135
I used the wraps to hold the bar since my wrists are still hurting, but the strain was still pretty bad so I switched cut my warm up sets short to save my wrists for back squats.

Back Squats - using 320lbs as 1RM x 90% = 288lbs training max
1x10x135 (warm-up)
Work Sets
1x5x185 (65%)
1x5x215 (75%)
1x11x245 (85%)

Pendley Rows
1x6x135
1x10x145
This wasn’t failure, more when form started to break down. I’m still learning this movement.
Next week add in an extra warm up set, jump to 155 and shoot for ~12 reps.

Good Mornings
1x6x135
1x10x185
I’m going to plan to stay in the 10-12+ rep range here. I still can’t get over the pressure that builds up in my head on these, every rep after about 4-5 feels like I’m getting a nose bleed. It’ll happen one day…hopefully when I have the video camera on. haha!

I think I should go heavier, I haven’y done these in a while so I should progress quickly. also add in another warm-up set next week to ramp the weights up more consistently. Something like 135 for 8, then 165 for 2-3, then work set at 205.

Chin Ups
1RPx8/4/0 (12 total reps) <—I can’t even call my third attempt a 0.5 rep, more of a 0.0000005. I still really suck at these, but 8 is my best in a while so it’s progress. Once I get my total reps up a bit, I’ll add weight.

Hanging Leg Raises
1RP (sortof)x 12/4/2 (18 total reps)

I picked a point about eye level that I used as an indication of form breakdown and stopped here. I’ll just try to progress in reps for a while here.

That’s it.

I’m not sure what to think about the squats tonight. Depth seemed fine, I caved over some but with higher reps I was expecting that some, but I thought I should have had well over 11 reps, I was thinking it should be getting closer to 20 at this weight. On the upside this leaves a lot of room for progression!

198

Hi Rugger

I am not a huge fan of Good Mornings either. I get the full head feeling too.

I like that you ended your last post on such a positive note =)

199

Hey Rugger!
I am watching this with great interest, the 5/3/1 program has been in the back of my head for the last 3 months. Gonna do it after the August meet, get me squatting heavier again.

Eat buddy! Eat eat eat! Get huge, like Court and Ouro! (I know they are reading this, mouth agape… muttering “you #$%! $%#@hole, whaddya trying to say?”)… lol! Gotta stir the pot, figured what better venue than here on innocent Marky’s thread… heheheheh…

200

[quote]OctoberGirl wrote:

Hi Rugger

I am not a huge fan of Good Mornings either. I get the full head feeling too.

I like that you ended your last post on such a positive note =)

[/quote]

Thanks OG.

I can’t think of the last time I went over 8 reps in a set of squats so hitting 11 reps was basically like cardio!

The DL’s should be really interesting since I don’t know if I’ve ever went over 6 reps!