1/16
Deadlift
Didn’t go to the gym. Deadlifted in my kitchen. No joke.
Deadlift: 135x5, 185x3, 215x5, 245x3, 275x3, 215x10
Shrugs: 2x10 with 135
Pull ups: 5 sets of 6
Simple yet effective.
I know you can shrug a lot more than that!
[quote]MightyMouse17 wrote:
I know you can shrug a lot more than that![/quote]
I just kind of did them as a cool down for deadlifts. I have watched too much Konstantin Konstantinovs footage lately and felt the need to shrug when I deadlift now.
He is an all time great deadlifter who does a lot of pull ups and shrugs.
It literally pisses me off Stan Efferding beat him because Stan’s deadlift is ass. If KK would bring his squat closer to his deadlift he would have a strangle hold on the record.
Stan wins the squat and bench, then KK murders his deadlift.
For what ever reason, my observation is that American influenced lifters have a higher bench and squat (I think due to Louie Simmons and Westside’s influence) and deadlift isn’t the focus of that program.
I don’t know what to attribute Russian deadlifting to other than living in Russia.
Who knows. I’m certainly not the expert on the subject, but I have seen a pretty common treand among top level american lifters. Specially geared. That squat and bench dominate over deadlift. Like the deadlift is an accessory.
Rant somewhat over for now.
1/19
Squat and Bench
Had to consolidate my days because the gym closed early friday.
Squat-45x5, 95x5, 135x5, 155x3, 175x5, 135x10
Best squatting I have ever done. Nice and slow down, pause while staying tight, explode up.
Good mornings- 45x5, 65x10, 85x10, 95x10, 95x10, 95x10
Bench- 45x5, 65x5, 95x5, 105x3, 120x10, 95x10
Pull ups- 6 sets of 6 with various grips.
Curls- 3 sets of 15 with 20’s
Decline sit ups-2 sets of 10
Back extensions- 2 sets of 10
Hell of a day. Felt good.
New idea for training to fit college schedule.
Tuesday- Deadlift
Thursday-Bench
Saturday-Squat
I have noticed if I have 2 pressing day in a week my elbows feel like shit and I stall, but once a week I constantly progress with little to no pain. Sometimes less is more.
I want to work in cleans, jerks, and snatches. But I have no access to bumper plates.
I think I can make decent progress using them as an assistance lift with light weight.
Are you in Morgantown?
Nice work! Hope your elbows hang in there 
I found my neck and shoulders got horrible cramps when I was pressing 2x per week. My numbers went way up but my body was always angry on the second day.
Are you just starting college or is it just a new semester?
[quote]novaeer wrote:
Are you in Morgantown?[/quote]
Fairmont. About 20 minutes south of Morgantown.
[quote]coyotegal wrote:
Nice work! Hope your elbows hang in there I found my neck and shoulders got horrible cramps when I was pressing 2x per week. My numbers went way up but my body was always angry on the second day.
Are you just starting college or is it just a new semester?[/quote]
Thanks! Yeah I love the 4 day a week approach, but giving overhead press and bench press separate days kills me. 3 days a week works best for me I think, at least at my current ability level.
Well, I started college here at Fairmont in 2010-11, left to join the Army, and am just now coming back. Going to be a physical therapist assistant. After breaking my leg in the Army and all the hassle I got from it I really personalize and understand the struggles people go through when going through rehab.
It is also a career I can be happy to do everyday while still pursuing lifting.
Awesome! Kudos to you!!
[quote]coyotegal wrote:
Awesome! Kudos to you!![/quote]
Thanks
It feels good to be back in school!
[quote]Drake37 wrote:
[quote]novaeer wrote:
Are you in Morgantown?[/quote]
Fairmont. About 20 minutes south of Morgantown. [/quote]
I know the area well and have some friends that still live there. I assume you are going to Fairmont State then? I graduated from WVU in 1997.
[quote]novaeer wrote:
[quote]Drake37 wrote:
[quote]novaeer wrote:
Are you in Morgantown?[/quote]
Fairmont. About 20 minutes south of Morgantown. [/quote]
I know the area well and have some friends that still live there. I assume you are going to Fairmont State then? I graduated from WVU in 1997.[/quote]
Well, technically Pierpont, but it is the same campus. That is cool. How did you like WVU?
Staying in school is cool. Way to go man!
1/25
Bench
Had a very boring hardly worth noting deload week. Didn’t even deadlift.
Bench- 45x5, 65x5, 75x5, 85x5
Band work for my shoulders.
1/26 Squatterday
Had a pretty good day. Had 2 people compliment my squat form. Color me flattered.
Squat- 45x5, 65x5, 95x5, 115x5
Snatch- Well, probably 20 reps with 45, 20 with 65, 10ish with 75, and a few wih 85, finishing with 2 at 105.
Just trying to figure out how to snatch.
I love it. Very cool lift. Beats me to death though haha. Need mobility work.
I need to find a competition where people will be picking up heavy things, somewhere in my state, this year.
They used to have USPF meets at Pro Performance in Morgantown, but I think that fed has deteriorated. The closest one I could find to you was a RAW (the fed) meet in Belle Vernon, PA.
Thanks man. I did USPF nationals last July. If they’re having anything this year they’re doing a good job of hiding it. I was thinking about maybe finding one in Pittsburgh or VA somewhere.
Belle Vernon is just right up the road from Morgantown in Fayette County, PA, if that helps. What part of VA are you looking for? USAPL is fairly active in VA as is RAW. Gene Rychlak’s fed (RPS) will be having the VA States on May 4th. He had it in Winchester last year.
Well, I had seen multiple meets at Zion Crossroads, wherever that may be. July or August would be great, or December. I really want to make a decent run this year and total over 900 at 148. I know those aren’t great numbers, but I won the USPF nationals at 148 with a 352 deadlift, so at least I will be competitive.
USPF has really low single lift records for whatever reason, so if I can find a meet this year I should be able to set a couple state records.
Are you doing any meets this year? If so when and where?
[quote]Drake37 wrote:
Well, I had seen multiple meets at Zion Crossroads, wherever that may be. July or August would be great, or December. I really want to make a decent run this year and total over 900 at 148. I know those aren’t great numbers, but I won the USPF nationals at 148 with a 352 deadlift, so at least I will be competitive.
USPF has really low single lift records for whatever reason, so if I can find a meet this year I should be able to set a couple state records.
Are you doing any meets this year? If so when and where?[/quote]
It’s close to Charlottesville. Powerlifting Watch will probably have some more meets listed before too long and you’ll likely be able to find something that falls in those months.
We’re expecting our second child soon so a meet might not happen until later this year. We’ll have to see.