14 and a half weeks until the NOTLD. Time to get that disaster of a meet out of my mind and work on getting some pounds onto the deadlift bar.
The NOTLD is based on bodyweight. To show how serious I am about not just showing up and having a good time, I started working with Shelby Starnes to get my weight down and keep my strength up. Anything less than first place is a total failure. I dont care who else is going, I will win the whole thing.
Today, Thursday, July 15th, is my first real workout after the meet and also my first day of my diet… so here we go.
Thursday-7-15-10- Deload Lower
RAW Sqwatz-
worked up to 500x8
Pin Pulls- At the knee- doubled purples
425x3x3
Hamstring Curls- Green Band
2x20xeach leg
Ab Pull Downs-Blue + Green
3x10<~~~ PR on band tension… if that even matters.
Now, time to eat my face off for the rest of the day…
current weight=277.4lbs
current best pull=804lbs at 266lbs
What’s your bodyweight goal? Let us know how you like working with Shelby and if you feel it was worthwile. I’ve been thinking about getting in touch with him as well.
[quote]Monopoly19 wrote:
What’s your bodyweight goal? Let us know how you like working with Shelby and if you feel it was worthwile. I’ve been thinking about getting in touch with him as well. [/quote]
I want to get down as much as possible without affecting strength and energy. I needed to put a number to it so I said 250lbs. This isn’t too drastic because I was 256lbs at the NOTLD last year.
Close Stance Low Box Squats- Have no idead how low, but way below parallel-
500x1
550x1
605x1<~~~~ easy
640x0<~~~~ back rounded/head wasnt really in it anymore
Close Stance GMs-
225x4x8
BB Plate Pinches<~~~~ these were ridiculous
90lbsx3x8seconds
110lbsx2x8seconds
Sunday-8-1-10- RE Lower/ Found out what I’m made of…
Felt terrible when I got up this morning. I am sore as shit from training but this weekend made it a thousand times worse. I barely got any sleep because I had to help run functional movement screenings for about 300 incoming freshman athletes and returning sophomores for every fall sport. I figured today was going to be garbage but it went much better than I expected… mostly because I think I am subconsciously trying to kill myself. Anyway:
Raw Squats-
225x6
315x3
405x3
525x6<~~~ did 500x7 last week, so PR I guess?
Obese Bar Rack Pulls-
275x2x8seconds
325x2x8seconds
365x2x8seconds/5seconds<~~~~ I have a goal of 500lbs for 8 seconds before the NOTLD
At what level are your rack pulls at? I’ve been doing those recently but its more like a grip lift than anything else. Below the knee is really awkward and above is a short ROM since my arms are long too.
[quote]sufiandy wrote:
At what level are your rack pulls at? I’ve been doing those recently but its more like a grip lift than anything else. Below the knee is really awkward and above is a short ROM since my arms are long too.[/quote]
If you are just working on grip, ROM doesnt really matter I think. Unless you are going for a max weight you can pick up and then drop back down immediately. The rack pulls I have been doing have been with a 3 inch fat bar and just for grip. I set it up on the 6 hole in my rack which is just below my patellas. Then I have been doing 8 second holds once I am up. he bar is only moving about 3-4 inches or so because I have long arms too but the hold at the top is so brutal it doesnt matter. haha.
So, if you are doing rack pulls for grip be at the knee cap or higher and use a bar fatter than a competition bar. If you are doing rack pulls for deadlifts, be somewhere below your knee. That’s my rule anyway. I hate rack pulls though.
Did that answer your question? I kinda got off on a rant.