Monday-PM-6-4-12-
Sled Draggin’- 180lbs x 5 minutes.
90 foot sprints+180lbs x 6 in 3 minutes
Light Band GMs x 100
Pallof Presses- Lightx30s, Averagex30s
Contrast showering, maybe ice bathing, definitely stretching.
Tuesday- 6-5-12- ME Upper
Didnt feel like shirting up:
Tons of med ball throws, slams, and juggles
Rev. Band Medium Grip Bench- Fat Bar and avg bands-
165x5
255x5
305x5
345x3
395x1
425x1
475x1
500x1
525x1<~~~~ smoked it. What the hell?
345x25 close grip, x20 wide grip
Pull-Ups- From a dead hang- 5x5, 1x8
I don’t know where the hell that bench came from. Pretty sure that is an all time pr for the lift regardless of the bar used. Hopefully, that weight will be a second attempt at NAtionals.
Nice benchin. Love when PRs come out of friggin nowhere.
Been about halfway through your log and I’m diggin everything your doin man. Good stuff. Started running Westside after you made that thread and finally hit a 500 lbs DL (at 198). So thanks there.
I sent you a message a while back but read you’re not good at checking them but regardless I’ve changed from contemplating a go at OLY to just PL after I hit that 500. Made me hungry for 600. Anyways, I’m having trouble bringing up my squat. My recent 3RM Parallel Box Squat is 305 lbs. Obviously thats a huge discrepancy from a 500 lb DL (conventional). I’m 6’1 and have a short torso and long legs so DL comes easy but my question is what would you suggest assistance work look like? I just Snatch Grip RDL’d 335 for 6 so I feel like my hamstrings and glutes are plenty strong but my quads suck. I have a tough time falling forward and turning the squat into a GM because I think I know my hamstrings and low back can take it but my quads can’t. I have a top squat and of course regular barbells so I try to hammer high rep sets of Top Squat and front squats at the end of each session for sets of 15-20 but I find I’m too beat sometimes by the end of ME. Should I run say a Box squat variation to 3 or 1 RM then hit another squat variation to 6 RM or heavy 10s or something like that to bring it up? Or just keep hammering with squat variations first in ME for a few weeks with the typically DL and post chain assistance work? Any helps appreciated
[quote]cscsDPT17 wrote:
Been about halfway through your log and I’m diggin everything your doin man. Good stuff. Started running Westside after you made that thread and finally hit a 500 lbs DL (at 198). So thanks there.
I sent you a message a while back but read you’re not good at checking them but regardless I’ve changed from contemplating a go at OLY to just PL after I hit that 500. Made me hungry for 600. Anyways, I’m having trouble bringing up my squat. My recent 3RM Parallel Box Squat is 305 lbs. Obviously thats a huge discrepancy from a 500 lb DL (conventional). I’m 6’1 and have a short torso and long legs so DL comes easy but my question is what would you suggest assistance work look like? I just Snatch Grip RDL’d 335 for 6 so I feel like my hamstrings and glutes are plenty strong but my quads suck. I have a tough time falling forward and turning the squat into a GM because I think I know my hamstrings and low back can take it but my quads can’t. I have a top squat and of course regular barbells so I try to hammer high rep sets of Top Squat and front squats at the end of each session for sets of 15-20 but I find I’m too beat sometimes by the end of ME. Should I run say a Box squat variation to 3 or 1 RM then hit another squat variation to 6 RM or heavy 10s or something like that to bring it up? Or just keep hammering with squat variations first in ME for a few weeks with the typically DL and post chain assistance work? Any helps appreciated[/quote]
You and I are in the same boat. I am 6’2’’ and 90% of that is legs. A commonality I have seen in people with our body type is really shitty squat technique. Thes best advice that I can give is get your upper back, abs, and lower back as strong as possible. You fall forward because all of those are failing you and the weight is pulling you out of a good posision. Try to do some, like 20%, of your ME work without a box. The box can mask upper back issues. Also, throw in stuff like pause squats for assistant work.
Other tha those suggestions, just work on technique whenever you can. Get a PVC pipe you can keep at your house and do 100 perfect squats with it every fucking day.
Thursday-6-7-12- Last ME Lower before nationals…
Some seated jumps. Hit 35inches from a seated 12 inches… holding 60 extra pounds. Holy shit this was terrifying. Tried 38inches and almost died.
Rev. Band Squats- Lights
245x5
335x3
Belt
425x3
515x1
605x1
TRX that went on like sweat pants. I have droppeda shit load of weight.
695x1
765x1
805x1<~~~~ wasnt even a little bit hard. Promised myself I would stop with anything over 800. Should be good for a low-mid 700 squat even with the loose ass suit on.
Fat Bar DL’s- Double Overhand- 2.5 inch bar
165x5
255x3
345x1
405x1
Chalk
425x1
345 x 19 seconds
Stretched.
Feeling good. Time to start thinking of openers and stuff. I am going to go 650, 500, 760 for a 1910 opener. Might need to re-figure the bench on meet day. I have only shirted up like once in the past 2 months. I did 3 singles with 500 without a belt on so we will see. Checked out my competition. Steve Mann is strong as shit. I shoulde be pretty close to him if I have a good day. DE Benching on saturday then a 2 week deload before the meet.
I’m about to run two more weeks of accumulation with a DL variation (just coming off a squat variation) then I’m gonna hit SSB squats without a box for two weeks per your suggestion. Thanks for the reply. I had one more question for you if you don’t mind.
I see that you wear skate shoes to lift in since they’re flat. I plan on primarily lifting raw (don’t even have the money for a belt or sled right now, much less gear; you know how graduate school is) and I’ve been thinking about getting the adidas power lift trainer shoes to lift in. They’ve got a .6" heel lift compared to the typical .75" in typical olympic shoes and .5" in the tennis shoes I typically wear. I understand most all powerlifters wear flat shoes but I broke my fibula 3 years ago and its really hindering my left ankle mobility. I’ve tried a lot of different things,including pretty much everything from Kstar but its definitely a pretty firm endfeel. I hardly ever feel a stretch with the knee bent, just pressure in the anterior ankle, even with the mulligan technique with bands. My left ankle is still bigger than the right too so I’m worried about hammering dorsiflexion and jamming that talus and fibula together so much to the extent of starting to form osteophytes and laying more bone down. You think I might as well go with the heel lift since my ankle is less likely to gain more dorsiflexion?
Man I appreciate this log. Hit more PRs today and most all of it is from following your suggestions or your log so I appreciate it.
Saturday-6-9-12- DE Upper
Bench- 215x12x3- paused every rep.
225 bench x 34. Not a PR but didnt use any wraps or sleeves so kinda PR? Used a comp. grip, which I never use in training.
Bent over rows-
135x2x10
225x6
Straps
315x6<~~~ moved fast didnt cheat too much.
405x6<~~~ fucking awesome. I can now officially row more than I can bench.
Arm only 500m row in 2:45- 50% on the resistance… this sucked.
Hey storm
That seminar sounds awesome. Being across from Tate would of been cool as well. He seems like a pretty funny dude. Is he still jacked?
Are you searching for any multiply meets at the moment or still going raw?
and last thing, since your my go to man for recovery stuff lol have you ever used,read, heard of voodoo floss bands? Ive done some research into them and they sound promising. Any thoughts?
Keep up the good work man.
Would it be possible for you to detail how you set up your CBL diet with your two a day workouts?
[quote]ryanbCXG wrote:
Would it be possible for you to detail how you set up your CBL diet with your two a day workouts?[/quote]
x2 i wanted to know this
[quote]jacob-1310 wrote:
Hey storm
That seminar sounds awesome. Being across from Tate would of been cool as well. He seems like a pretty funny dude. Is he still jacked?
Are you searching for any multiply meets at the moment or still going raw?
and last thing, since your my go to man for recovery stuff lol have you ever used,read, heard of voodoo floss bands? Ive done some research into them and they sound promising. Any thoughts?
Keep up the good work man. [/quote]
Yes, Dave is still jacked. He said he was in the middle of a pretty drastic cut so he was a little smaller than the last time I was up there.
I’ve got Men’s Nationals (single ply) in two weeks, Raw Nationals in August, and am doing the SPF Halloween Howl (multi) in october. This year is going to be awesome. haha.
I want to get a pair of those to mess around with. They are a great idea and I have been waiting for something like this to come out. Like I said, I don’t own any yet so I dont want to talk about something before I try it out but I think they are a must have for mobility work.
[quote]ryanbCXG wrote:
Would it be possible for you to detail how you set up your CBL diet with your two a day workouts?[/quote]
Usually, I’ll get in something like 30-50g of carbs after the first workout and then just go on with my day. If it is just conditioning or an extra workout, I will keep it carbless until the backload (if I even do one that day).
Um, want to play facebook scrabble with me sometime?
You seem like you have a really good vocabulary and would make for a quality opponent.
Err…
Hey, I haven’t met you, and this is crazy…
But I want to play facebook scrabble, so add me maybe?
YEAH SO KBYE
[quote]Spock81 wrote:
Um, want to play facebook scrabble with me sometime?
You seem like you have a really good vocabulary and would make for a quality opponent.
Err…
Hey, I haven’t met you, and this is crazy…
But I want to play facebook scrabble, so add me maybe?
YEAH SO KBYE[/quote]
Heck yea! I am always looking for more victims. I am such a nerd…
Monday-DE Kinda I guess-
Warmed up for 20 mins
Squats- 365 w belt low box- 6x2
Pulls- 405x6x1
RDLs- I have never done these from the floor before so anything would have been a PR- 405x6, 495x6, 605x10
Dimel Deads-225x4x25
Tuesday-6-12-12-
Did stuff
Fat bar Bench- 325 (75% of raw max kinda)- 6x1
Manpon 2 bd- 325x6, 355x6
Pull-Ups w/green band- 3x fail w/ different grips
Stretchin, contrastin, hopefully chiro’n this week.
[quote]StormTheBeach wrote:
[quote]Spock81 wrote:
AWWWWWW what’s da matter STB? Keep your chin up, slugger.
In hard times I try to remember this little quote I made up one day (yesterday) while walking to the gym…
“There is very little that can’t be solved with masturbation”
You’re welcome.
[/quote]
I am going to figure out how to say that in Latin, put it on a plaque, and hang it over the door at my gym. I’ll tell people it means something like “Pride. Ethic. Courage.” Or some other stupid bullshit like that.
[/quote]
Google translate is your friend, if accurate
Et non potest solvi oportet masturbationem perpaulum
Or to hide the obvious “masturbation”, “There is very little that can’t be solved by playing with yourself” - Parum est quod non potest solvi te ludere
Lolz.
You were CBLing for your last meet, right? How did you eat during the meet, or maybe abetter question would be how WOULD you eat for a full meet, while still backloading? Would you backload like a boss the night before, do the coffee/cream thing in the AM and not start eating until after squats, or what? Meet day isn’t the time to try and be “clean” or anything, I know, so should I abandon CBL all together that day?
Thoughts?
[quote]StormTheBeach wrote:
[quote]Spock81 wrote:
Um, want to play facebook scrabble with me sometime?
You seem like you have a really good vocabulary and would make for a quality opponent.
Err…
Hey, I haven’t met you, and this is crazy…
But I want to play facebook scrabble, so add me maybe?
YEAH SO KBYE[/quote]
Heck yea! I am always looking for more victims. I am such a nerd…[/quote]
K adding you!
Accept all friend requests from people named Jenn, HA-hA.
I’m the scrabble queen by the way.
YOUR STATS WILL SUFFER BECAUSE OF ME, MWHAH
ha
haaaaaaaaaa
[quote]inkaddict wrote:
[quote]StormTheBeach wrote:
[quote]Spock81 wrote:
AWWWWWW what’s da matter STB? Keep your chin up, slugger.
In hard times I try to remember this little quote I made up one day (yesterday) while walking to the gym…
“There is very little that can’t be solved with masturbation”
You’re welcome.
[/quote]
I am going to figure out how to say that in Latin, put it on a plaque, and hang it over the door at my gym. I’ll tell people it means something like “Pride. Ethic. Courage.” Or some other stupid bullshit like that.
[/quote]
Google translate is your friend, if accurate
Et non potest solvi oportet masturbationem perpaulum
Or to hide the obvious “masturbation”, “There is very little that can’t be solved by playing with yourself” - Parum est quod non potest solvi te ludere
Lolz.[/quote]
You, sir, are a genius.