Got some good lifting here. Are you following any specific program?
[quote]cavalier wrote:
Got some good lifting here. Are you following any specific program?[/quote]
i was doing wendler for bench, squats and overheads but im so ADD on programs. i did 4 cycles of it and i think im going to do something else. im doing coan/phillipi’s deadlift routine and i will complete that. i am on week 7 right now. loving it so far. i think for now im going to do something similar for my other lifts. work up to a heavy single or double. then cut back about 30% and push several triples for speed.
towards the end me being a trainer i never had a plan. i would just hit a body part or movement that felt like it needed it and/or do something i liked to do. did that for years. loved it. i think that is why i love the idea of the conjugate method. i am doing my first powerlifting meet nov 19th so im not going to make a major change to my plan till after that.
kb swings:
3x20 @ 35
front squats:
2x5 @ 135
squats:
2x3 @ 135 with 2x20KB suspended on bungee cords
1x3 @ 185
1x2 @ 225
1x1 @ 250
1x1 @ 275
1x3 @ 225
1x1 @ 225
kinda gassed out on these 
box squats:
3x5 @ 185
and i completely gassed out.
[quote]cavalier wrote:
My 0.02 would be first, make sure you’re arching your back and second, push the butt down immediately before lifting off.[/quote]
Cav’s right. Your lower back at the start of your deads is almost parallel with the ceiling!
Maybe film yourself directly from the side to help nail down that start position?
Otherwise, great lifting man.
Did you say you were a trainer?
Hey,
Regarding your deads, do a controlled drop to the floor and start every rep fresh. Right now your low back is doing most of the work of decelerating the bar which is more than likely why you are so sore. And there is a greater chance of injury as the weights get heavier.
to update everyone on my deads. i had another deadlift session since i posted that video. i had my training partners keep an eye on my back and queue me when things were not just right.
i found when i had a tight arch i started with my hips much lower and powered off the floor much better and had a lot more speed throughout the lift. my back also did not hurt at all. im going to have them film me for a bit on my next day which is tuesday night.
[quote]FarmerBrett wrote:
Did you say you were a trainer?[/quote]
used to be. and to be honest i felt i was good at training others but always sucked ass at training myself. i was also very ADD in my workouts. kind of like a newb that changes every time he read about something new, lol.
axle overhead press:
2x5 @ 70
2x5 @ 90
3x3 @ 110
8x3 @ 70 with 3/8" chain
3x10 pushups
1x20 overhead tricep extensions with stretch band
1x20 overhead presses with stretch band
2x20 face pulls with stretch band
KB swings:
3x20 @ 35
front squats:
2x8 @ 135
deadlifts:
1x8 @ 225
1x5 @ 275
1x3 @ 315
1x2 @ 365
1x1 @ 405 NEW PR by 25lbs! yay
3x3 @ 305
cambered bar goodmornings:
3x5 @ 145
stiff legged deads supersetted with shrugs:
3x5 @ 185
bent rows:
2x3 @ 185
1x5 @ 135
and i had one of my speed sets filmed and am still waiting for my friend to email me the vid. wasnt much better though.
my back had a tighter arch but could still be improved. and my hips still came up first.
Congrats on the PR! Do you plan on hitting that at the meet?
[quote]cavalier wrote:
Congrats on the PR! Do you plan on hitting that at the meet?[/quote]
my goal was 425 at the meet. after last night i see no problem hitting that. 
but its my first meet so i will open light and go from there.
[quote]asooneyeonig wrote:
[quote]cavalier wrote:
Congrats on the PR! Do you plan on hitting that at the meet?[/quote]
my goal was 425 at the meet. after last night i see no problem hitting that. but its my first meet so i will open light and go from there.[/quote]
Very good plan. That’s how I did my first meet. For my third attempt, I did the max which I had done once before in training, and it was completely successful. In fact, I might have been able to do 10 lbs more.
bench:
2x5 @ 45
2x5 @ 95
1x3 @ 135
1x3 @ 155
1x2 @ 175
1x2 @ 195, PR yay
1x3 @ 155, done explosively
2x3 @ 135 with 3/8" chain
360s:
3x10 @ 8lbs with 3ft pipe
farmers:
2x60ft @ 160 each arm
4" slosh pipe:
1x250ft, walk with pipe across back
2x250ft, zercher carries
Nice DL PR. +25 is a huge just. Well done.
Congrats on the bench PR!
and after 2 great workouts my body feels the effort.
KB swings:
2x15 @ 35
goblet squats:
2x5 @ 35
front squats:
1x5 @ 135
back squat:
2x3 @ 135
1x3 @ 185
1x2 @ 185
1x2 @ 225
1x2 @ 250
last nights workout had caught up to me. my hamstrings and glutes were killing me just like they were after those farmers last night so i called it quits.
axle overhead press:
2x5 @ 110
1x3 @ 130
1x1 @ 140, followed by 1x2 push press
push press:
1x2 @ 150
1x2 @ 160
1x2 @ 170 new PR on push press
1xfail @ 180
double overhand axle deads:
1x3 @ 210
1x1 @ 230
1x3 @ 210
prowlers:
10x75ft with 200lbs
today i went into this workout feeling like crap and heavy as hell. and it showed.
KB swings:
2x30 @ 35
goblet squats:
2x5 @ 35
deadlifts:
1x8 @ 135
1x5 @ 185
1x5 @ 225
1x3 @ 275
1x2 @ 315
1x1 @ 365
1x1 @ 405, and it was ugly as hell
1x1 @ 295, was planning on 3x3 speed pulls and this was slower then the barely moving 405 so called it quits.
bent row:
1x10 @ 135
1 arm DB rows:
3x5 @ 90
bb shrug, wide grip:
2x5 @ 185
1x8 @ 185
hanging leg raises with straight leg:
3x8
prowlers:
4x160ft @ 90lbs.
bench:
2x5 @ 45
2x5 @ 95
1x3 @ 135
1x2 @ 155
1x1 @ 185
1x2 @ 205, PR yay
3 board press with chains:
3x5 @ 135
DB tricep rollups:
3x5 @ 20
2x5 @ 25
2 sets of front raises, 5 reps & rear delt rows, 8 reps, superset
ANOTHER bench PR? OK, pal, fess up - what are you taking and where can I get some? : )