Hey man just curious, you have any tips for deadlifting with a belt? Just tried it for the first time today and, eh, it was kinda weird. Lifted a little less than normal. I’m sure it’ll get better as I get used to it but was just wondering if you had any insight on that.
PM sent! Have you gone over 500 at all?
[quote]grettiron wrote:
PM sent! Have you gone over 500 at all?[/quote]
Nope still just 495 that one time. Did 475x4, but I do touch and go so it’s not as much higher as you’d expect.
Bench: 255 good, 275 good, 305 miss
Dead: 535 good, 555 miss, 555 miss
Weight: 178
Vid:
Bench was good! I am happy. Dead was disappointing, but that’s ok there’s always next year. Luckily it’s still a 3xBW dead because I’m so light. Back to it next week!
mon 12/20
warm up: back raise, decline situps, lateral lunge, DB swing
squat - belt at 405, low bar
135,185,225,315x5, 365,405,405x3, 185x20, 225x30
SSB step-up - steps per leg
65,105,155,155x10, 65x30
nautilus calf raise
superset, 15-20 reps
zercher back raise - cambered bar
45,95,135x10, 185x6, 135x15 (suuuuucked)
dip belt calf raise
superset, 200x15-20
out of time, no stretch
Squats felt great! It’s nice to get under a bar again. Took it easy with the weight. 405 was no problem. 225x30 was also not bad… more high-rep sets in the future. Step ups drained me and made back raises difficult due to low energy.
Damn dude, you’re 178?!? Shit I have work to do. Im 173. How tall are you? What’s your typical day’s diet look like?
Feel free to just pm me.
SICK work dude, great job at the meet too. The deads will come, just wasnt the day.
you are killing it man
[quote]pbclax1 wrote:
Damn dude, you’re 178?!? Shit I have work to do. Im 173. How tall are you? What’s your typical day’s diet look like?
Feel free to just pm me.
SICK work dude, great job at the meet too. The deads will come, just wasnt the day.[/quote]
Ugh, my diet is miserable. I continuously forget to eat… but have been getting better. Hopefully I can make it to the mid-180s at some point, but I really don’t care much anymore. I am 5’ 9".
Almost always get a morning shake (2 scoops whey and a TBSP of coconut oil) and evening shake (same) along with 6 fried eggs + honey + lots of cheese. After that, maybe a can of soup and a bowl or two of cereal… maybe some chicken and veggies… or a whole king-size chocolate bar.
Thanks, I know they will improve… it’s nice to kind of take the pressure off myself though. Looking forward to squatting more now!
good job on the meet, now you just need to do a full meet!
[quote]Papa Nick wrote:
you are killing it man[/quote]
Kept the lights on for you, Nick. Glad you’re posting again!
[quote]2-SCOOPS wrote:
good job on the meet, now you just need to do a full meet![/quote]
I second that!
[quote]jakerz96 wrote:
[quote]2-SCOOPS wrote:
good job on the meet, now you just need to do a full meet![/quote]
I second that![/quote]
Thanks guys. There is one in RI in the spring that I would like to go to. Because, what’s the fun if you don’t squat?
tues 12/21
warm up: mini band work
mil press - lockouts were from pins at nose level
95,115,135x5, 145x3, 155x3, 165x2, lockouts:135x10, 155x5
pullups
BWx2x10, 25,45x5, 70,90,90x3, BWx15
RG seated smith press
4 sets of 9-10
followed by:
DB seated press
55x10, 65x9, 65x10
chinups
BWx6x10
rolling tri extension
DB curl
sets of 10
band pushup
rope curl
sets of 15+
stretch
Mil pressing was eh. Discovered that my sticking point is at the top of my head, so did some lockout work. It’s tough! I will do these as a main lift for my 3x3 weeks for a while. Everything else was good.
Unrelated note: my gf got a 225 gym squat yesterday! I am proud of her 
She’s been running 5-3-1 for a little more than a year and started with no squat/dead/bench/press experience.
[quote]grettiron wrote:
tues 12/21
warm up: mini band work
mil press - lockouts were from pins at nose level
95,115,135x5, 145x3, 155x3, 165x2, lockouts:135x10, 155x5
pullups
BWx2x10, 25,45x5, 70,90,90x3, BWx15
RG seated smith press
4 sets of 9-10
followed by:
DB seated press
55x10, 65x9, 65x10
chinups
BWx6x10
rolling tri extension
DB curl
sets of 10
band pushup
rope curl
sets of 15+
stretch
Mil pressing was eh. Discovered that my sticking point is at the top of my head, so did some lockout work. It’s tough! I will do these as a main lift for my 3x3 weeks for a while. Everything else was good.
Unrelated note: my gf got a 225 gym squat yesterday! I am proud of her She’s been running 5-3-1 for a little more than a year and started with no squat/dead/bench/press experience.[/quote]
Yeah man, sticking point work, once you find it is a bitch to do but your pressing strength will go through the roof if you can break that point!
Congratulations to your gf! Plenty of guys at the gym I’m at can barely quarter squat that. Awesome accomplishment!
just throwin it out there, but there are a few of us that might do the spf nationals meet in TN on June 4th and 5th if you’re interested. the city has not been announced yet but hopefully in the next few months it will be. and tell your gf congrats, big squat for a girl, she’ll be out squatting you in no time! hahaha jk.
[quote]2-SCOOPS wrote:
just throwin it out there, but there are a few of us that might do the spf nationals meet in TN on June 4th and 5th if you’re interested. the city has not been announced yet but hopefully in the next few months it will be. and tell your gf congrats, big squat for a girl, she’ll be out squatting you in no time! hahaha jk.[/quote]
Have you already sent in the forms? Are you going equipped for this one? I see they allow knee wraps, that’s good. That looks like a big meet… 150 lifters. But damn, if you guys can make it from Iowa, I have no excuse.
I gotta pay down a big expense in the next couple months but once in the clear I may take you up on this.
[quote]pbclax1 wrote:
[quote]grettiron wrote:
…[/quote]
Yeah man, sticking point work, once you find it is a bitch to do but your pressing strength will go through the roof if you can break that point!
Congratulations to your gf! Plenty of guys at the gym I’m at can barely quarter squat that. Awesome accomplishment![/quote]
Thanks buddy, I’ll pass on the congrats. IDK why my lockouts are so weak… you’d think with a +BW dip I’d have decently strong triceps… must be some other issue I guess.
thurs 12/23
warm up: back raise, decline situp, DB swing, lunge
sumo dl - belt at 495 and on
245,335x5, 445,495x3, 335x15 (DOH)
SSB box squat - belt at 295
65,155,205,245,295x10, 335x8
nautilus calf raise
superset, 15-20+ reps
seated leg curl/leg extension
4 sets, 15-20 reps (no extended sets this time)
stretch like whoa
Pretty good day today! 495 was no problem of course, but didn’t want to push it. 15 rep set was for grip work but it also worked the booty lol. SSB box squats were great! Extensions and curls were tough. Poor legs need a little extra food and TLC I think.
fri 12/24
warm up: mini band stuff, AVG shoulder traction
3 bd bench
135,185,225,255x5, 275x3,3, 225x9
close NG cable row
superset, 10-15 reps
incline bench - started with index on smooth and worked out to pinky on rings
95,135,155x10, 185x5, 135x12+3
shrug - cambered bar, straps at 405
225,215,405,405x15, 315x25
cable fly/rope pressdown
3 sets, 15-20 reps
Benching was great today! Lockout seems to be improving… if I can get 3x3 at 275 next time, I will bump the weight up. Incline benching was good. Shrugs were good, with one problem… my legs (quads and adductors) started to get tight and painful. By the time I had finished, they really really hurt. The drive home was terrible… excruciating pain. Got home and rolled the shit out of them and it barely helped. Hot shower helped a little. Took some painkillers and it’s finally subsiding, but WTF happened? It was severe pain in the muscles, along the whole length. In the shower the quads looked very swollen. Hopefully some rest and walking today will help recovery, as well as some good food tomorrow.
I’ve had DOMS of course, but this was a completely different feeling. Pretty terrible, I hope it doesn’t happen again.
Awesome work on the meet man, a 3 times BW dead for an openner is badass! I also agree that you should do a full meet