Congrats! Is this gym records? State? National?
[quote]cavalier wrote:
Congrats! Is this gym records? State? National?[/quote]
national. there are so many USAWA records its not really hard to get a record in something. there are a lot of old school strongman lifts that were popular 100 years ago as well as some just silly ones. it makes for hundreds of lifts. sometimes getting a record is due to no one in your age or weight class setting one before.
it reminds me of a guy i met last year at a powerlifting meet that claimed to be the world champ bench presser in his weight class. it was in some obscure fed that i had never heard of nor have i heard of since. i found out later that day talking to others that he was the only one in his weight class so of course he won. he presses 340 at a BW of 220 or something like that.
bench:
1x10 @ 45
1x5 @ 135
1x5 @ 155
1x5 @ 175
1x5 @ 195, new 5 rep PR
axle overhead:
1x5 @ 110
1x5 @ 130
switched to push press
1x5 @ 150
1x3 @ 160
1x1 @ 180
1x1 @ 200, new 1RM PR
and ran out of time for accessory work. booo!
front squats:
1x8 @ 45
1x5 @ 95
1x5 @ 150
1x5 @ 160
1x10 @ 170
goodmornings:
8x5 @ 135
hanging leg raises:
3x10
facepulls with monster minis:
5x10
Nice front squats. Do they help you with back squats, or do you just like doing front squats?
i hope it helps with my back squat. i am trying the idea of doing what i suck at to become better at the big lifts.
[quote]asooneyeonig wrote:
sometimes getting a record is due to no one in your age or weight class setting one before.
[/quote]
This is something that really annoys me about powerlifting. Too many feds. Too many deviating rules amongst the feds. Too many divisions.
[quote]kpsnap wrote:
[quote]asooneyeonig wrote:
sometimes getting a record is due to no one in your age or weight class setting one before.
[/quote]
This is something that really annoys me about powerlifting. Too many feds. Too many deviating rules amongst the feds. Too many divisions. [/quote]
its an entirely different animal with the USAWA. hundreds of different lifts all with different age brackets and weight classes. its even more silly IMO.
highland throwing fun tonight:
WFD:
21lbs, about 10 throws, best ones was 41ft.
hammer:
10lbs, about 6 throws, best one was 81ft.
WFD:
29lbs, about 6 throws, best one was 33’6". icky. going up in weight threw me off something wicked. it took half a dozen spins just to get my first throw in.
hammer:
15lbs, about 5 throws, best one was 63’3". and the bad throwing kept going. i even hit the ground on my last swing of my last throw.
WoB:
29lbs, started at 11’. went up 6" each throw. stopped at 14’6"
39lbs, started at 12’. got it. then hit the bar about 4 times at 12’6" and called it quits for the night.
and i do feel worn out. surprising how tiring this all is. and i didnt do any stone throws.
squat warmup with foam rolling the groin between sets:
3x5 @ 135
dynamic effort box squats:
15x2 @ 165
4,950 total lbs, 12 min, 412.5lbs/min
deadlifts:
1x5 @ 275
1x5 @ 315
1x7 @ 360
pallof press with monster minis:
3x10 each side
i am thinking i may need some briefs soon. my groin is feeling like its taking a beating with these box squats.
[quote]asooneyeonig wrote:
i hope it helps with my back squat. i am trying the idea of doing what i suck at to become better at the big lifts.[/quote]
I like front squats for my deadlift (breaking the bar off the floor) and for…improving my front squat. They don’t do diddly for my back squat. I have frog’s legs so the movement is too different to carry over.
a bunch of random stuff today.
log press:
1x8 @ 90
1x8 @ 110
1x3 @ 140
1x1 @ 160
1x1 @ 170
2x0 @ 185
i should have gotten this. but i was reminded that not doing this since last fall makes you forget their is some technique involved with this lift. my last attempt i took a breath when the log was on my lap and held it too long and about blacked out. i basically don remember even getting to my chest. i was told i nearly locked it out too, lol.
farmers:
120 each hand for 120ft with 1 turn
2x 170 each hand for 120ft with 1 turn
then i switched to some throwing.
open stone:
8 throws, best was about 28ft, i think… i should have really written down this part of the day
breamer:
6 throws, best was about 21ft
light hammer:
started with 11lbs, 4 throws, best was about 80ft
went to 16lbs, 3 throws, best was a crappy 62ft
the last throws cause a massive pain in my right shoulder. i confirmed it wasnt rotator cuff, yay! i think it might be my upper trap. i took it easy while my buddy kept throwing and it felt better.
so i moved on to light weight for distance.
went real light at first, 22.5lbs, 8 throws, best was 40ft.
heavy WFD:
6 throws, best was 22ft
my shoulder let me finish throwing without much pain at all. i just hope i didnt jack something up. fortunately i dont have any upper body stuff till at least thursday so i can give i some time off.
squats, high bar:
4x5 @ 135
1x3 @ 185
1x3 @ 210
1x3 @ 240
1x6 @ 275
i stopped due to my form starting to fall apart. if squat mornings would count i be i could have had 2-3 more. i must say i really need to learn to strain through these much more then i do. i might switch these to a higher percentage for my 3 work sets too. at least 2 of the 3 sets. like 80, 85, 90% instead of 70, 80, 90%.
goodmornings:
1x7, 4x8 @ 135
1x8 @ 155
i need to start upping the weight on these. the weight it feeling quite light now.
facepulls:
4x15
pallof press:
3x10
axle floor press:
2x10 @ 70
1x3 @ 110
1x3 @ 130
1x3 @ 160
1x3 @ 170
1x2.5 @ 180
couldnt quite lock out that last rep. i strained long enough for the bar to start going back down before i gave up.
pendlay rows:
3x5 @ 180
dips:
5x5
BB Bent arm pullovers with press superseted with curls:
2x8 @ 60
short and sweet.
[quote]asooneyeonig wrote:
squat warmup with foam rolling the groin between sets:
3x5 @ 135
dynamic effort box squats:
15x2 @ 165
4,950 total lbs, 12 min, 412.5lbs/min
deadlifts:
1x5 @ 275
1x5 @ 315
1x7 @ 360
pallof press with monster minis:
3x10 each side
i am thinking i may need some briefs soon. my groin is feeling like its taking a beating with these box squats. [/quote]
How long have you been box squatting? I had some troubles when I started but it was a hip flexibility issue. Once I addressed that, and get some regular targeted stretching in, I have had no hip pain issues.
[quote]giterdone wrote:
How long have you been box squatting? I had some troubles when I started but it was a hip flexibility issue. Once I addressed that, and get some regular targeted stretching in, I have had no hip pain issues.
[/quote]
a few months. some of the last few sessions my groin has been bothering me for the rest of the workout. within a few hours the pain is gone. i have been thinking about getting some briefs. my training partners all say that lots of box squats can cause the hips some pain, especially the groin.
i found it has definitely improved my hip mobility which is awesome.
i changed things up a bit tonight. instead of box squats and lots of them i decided to do some cleans. didnt workout so well. i found once the weight goes above 1 plate my form goes to hell. 
cleans, power cleans, and hang cleans mixed all together:
2x3 @ 115
2x3 @ 135
1x3 @ 145
2x2 @ 155
1x1 @ 165
2x0 @ 175
deadlifts:
1x3 @ 225
1x3 @ 275
1x3 @ 335
1x3 @ 365
1x5 @ 405, new 5 rep PR, yay
1 arm rows:
2x20 @ 70
[quote]giterdone wrote:
How long have you been box squatting? I had some troubles when I started but it was a hip flexibility issue. Once I addressed that, and get some regular targeted stretching in, I have had no hip pain issues.
[/quote]
an update on this: i have been foam rolling my hip flexors and groin before i squat and wow! what an instant feeling of awesomeness.
a friend also lent me some briefs to try some squatting in. i will update when i use them next.
strict overhead, light for warmups:
2x10 @ 45
2x8 @ 95
log pressing form floor:
2x5 @ 90
2x3 @ 110
1x3 @ 130
1x2 @ 140
1x1 @ 150
1x1 @ 160
3x1 @ 140
squats:
1x5 @ 275
1x3 @ 295
1x1 @ 305
farmers:
2x60ft with 210lbs per hand
then did a pick and held for 8 seconds with 260lbs per hand.
bench press:
2x15 @ 45
2x10 @ 95
1x5 @ 135
1x3 @ 155
1x3 @ 175
1x5 @ 185
1x3 @ 195
1x3 @ 205, new 3rep PR, yay
clean and press for reps:
1x3, 3x5 @ 135
one guy gave me a pair of his old o lifting shoes. wow those make a difference on that lift. i used them on the second 2 sets and i felt much more stable and strong.
lat pulldowns:
3x8, 1x4.5 @ 120
that last set i just gave out half way down. i even held it for 5 seconds. whew! i need to do these more.
DB curls supersetted with french press:
2x8 @ 30 for curls each hand
2x15 @ 30 for french press