[quote]BlueDevilVol wrote:
I wanted to go this year, but I didn’t get to make it. I will definitely make it next year no matter what. Looks like you had an awesome time, how was your supplement haul?[/quote]
Didn’t take any sups home, but I chugged about 500 pre-workout samples every day we were there lol.
3/8/2014
SPF Ironman Powerlifting Meet
They started over a half hour early, even though they said lifting wouldn’t begin till 9. So I ended up having to warm up to 365 in like 10 minutes. They didn’t have collars in the warmup room either, and when I walk out I get a pretty big sway, so the plates on the right side of the bar were slid like halfway out and it was a crazy uneven grinder. Not the best way to start the day.
Squat Attempts:
405 3 whites; good lift. This was kind of a poor rep of this weight though; was feeling cold
425 3 whites; good lift. Must have gotten warm; this was literally blazing fast. I don’t know if I even squat 225 that fast normally.
440 3 whites; good lift; 15lb PR. Kinda surprised I got that honestly, but nice! A 440 squat at 198 is moving slightly closer to non-suck territory.
Bench:
310 2 reds; no lift. Butt came up; classic me. And so it begins…
310 3 whites; good lift.
325 3 reds; no lift. I have no words. I literally did this for 2 singles like a week ago. I just don’t fucking know. I’m fed up with PL bench press.
Deadlift:
500 3 whites; good lift. It was slow. I’ve been at the meet for like 10 hours already, and I’m pretty exhausted.
525 2 reds; no lift. Apparently I had a slight hitch. I don’t think I did, but w/e.
525 3 whites; good lift. I widened my stance to make the lockout easier. I think I’m probably still stronger with a wider stance.
1275 total weighing in at 194 the day of.
So there it is. One 15lb squat PR and a 40lb total PR. I guess I can’t complain. I will though. Fucking bench was such bullshit. I should have had 325 easy and probably 335. Fucking powerlifting man. I’m done with this bench bullshit. It’s all overhead all the time now. Your butt can’t come up on a goddamn overhead press. I might still do a fucking bench only meet at some point lol. I just can’t stand it. I don’t feel like 310 is at all indicative of a max bench press for me. It’s stupid.
I saw Tee Cummins squat 775 raw there at like 225 bw. That was cool. I saw Dave Hoff and Louie Simmons walkin around. The coolest though was I saw fucking Larry Pacifico! Damn that guy is a legend.
Oh and apparently I somehow took 1st place in the 198 open. Freaking 10 million divisions… Gotta love powerlifting lol.
Great meet Chris. Progress!
[quote]strongmanvinny wrote:
Great meet Chris. Progress![/quote]
Thanks man!
Alright here’s the plan:
Monday:
Press
High Bar Squat
Abs
Tuesday:
Rest
Wednesday:
Log Push Press
Deadlift
Upper Back - 2 horizontal plane movements & 2 vertical plane movements
Glute-Ham Raise
Hyperextensions
Abs
Thursday:
Press
Incline Bench
Paused Close Grip Bench
Weighted Dips or Skullcrushers
Pushdowns
Flies
Lateral Raises
Abs
Friday:
Log Push Press
High Bar Squat
Abs
Saturday:
Axle Push Press or Single Arm Dumbbell Press
18" Deadlift
Atlas Stones
Farmer’s Walk
Abs
Sunday:
Seated Dumbbell Press
Dumbbell Incline
Paused Close Grip Bench
Weighted Dips or Skullcrushers
Pushdowns
Flies
Lateral Raises
Abs
Some kind of pressing will be done every day before the main lift. Main lift will be work up to a heavy set or max rep set then backdown for volume. Accessory lifts will be 3 or 4 sets of 10-15 depending on the exercise. Abs will be every day, probably either rollouts or weighted decline situps. All squats will be high bar and far below parallel. There is no regular bench press.
3/10/2014
Press:
135 9x
135 9x
135 9x
135 9x
Squat:
45 5x
135 5x
185 5x
225 5x
275 3x
315 1x
315 2x
275 5x
275 5x
225 10x beltless
225 10x beltless
Ab Wheel:
3 sets of 10
Literally everything after my warmup set with 225 on the high bar squat was a PR lol. I’d never gone above like 250 with that style before. The 315 double was kinda challenging unfortunately, but I’m not bothered. It’s an entirely different exercise to me than how I used to squat.
That 4x9 on press with 135 was too much volume for my new press everyday plan. I knew that, but I was just excited to be focusing on overhead so I got a little carried away.
Great job with the total PR.
I like the look of your new plan! So is it basically lower-pull-push? With pressing and abs every day?
Just out of interest, why are you focusing on pressing right now? It doesn’t seem to be a weak point for you.
Nice work at the meet man. I would’ve loved to went to it, but I didn’t know what time it started or anything so I had to skip. Maybe next time.
[quote]BlueDevilVol wrote:
Nice work at the meet man.[/quote]
Thanks dude! You could kill at one of these btw lol.
[quote]furo wrote:
Great job with the total PR.
[/quote]
Thanks!
[quote]furo wrote:
I like the look of your new plan! So is it basically lower-pull-push? With pressing and abs every day?[/quote]
Exactly; hitting each area twice a week.
[quote]furo wrote:
Just out of interest, why are you focusing on pressing right now? It doesn’t seem to be a weak point for you.[/quote]
It definitely is though. I want to do strongman. At the moment the most I’ve ever push pressed on the log is like 205 or something. I need to get that number to at least an easy 275. My pulling strength is good enough already for most amateur contests, but as it stands I would be zeroing pretty much all the pressing events. Lots of work ahead!
[quote]csulli wrote:
[quote]BlueDevilVol wrote:
Nice work at the meet man.[/quote]
Thanks dude! You could kill at one of these btw lol.[/quote]
Thanks man. I probably would, but my elbows suck. I can’t get a solid month of lifts in without elbow pain. I boxed for six years before I started lifting heavy, and they’ve just been through a lot of trauma. I just recently started going lighter on bench where I was doing heavy sets for lower reps I went to a 315 for sets of 8+, but even that still bothered the elbows. I also neglected deadlift for years, so my squat is higher than it. I’m just not powerlifter material I don’t think lol.
[quote]csulli wrote:
[quote]furo wrote:
Just out of interest, why are you focusing on pressing right now? It doesn’t seem to be a weak point for you.[/quote]
It definitely is though. I want to do strongman. At the moment the most I’ve ever push pressed on the log is like 205 or something. I need to get that number to at least an easy 275. My pulling strength is good enough already for most amateur contests, but as it stands I would be zeroing pretty much all the pressing events. Lots of work ahead![/quote]
Oh right I didn’t realise. Well good luck with it! I’m sure hitting it like this will lead to great gains.
Do you plan on cycling rep schemes over the days of the week or will you work in the same range every day? And how much daily volume will you aim for to avoid overdoing it? Sorry for all the questions, I’m just interested.
[quote]furo wrote:
[quote]csulli wrote:
[quote]furo wrote:
Just out of interest, why are you focusing on pressing right now? It doesn’t seem to be a weak point for you.[/quote]
It definitely is though. I want to do strongman. At the moment the most I’ve ever push pressed on the log is like 205 or something. I need to get that number to at least an easy 275. My pulling strength is good enough already for most amateur contests, but as it stands I would be zeroing pretty much all the pressing events. Lots of work ahead![/quote]
Oh right I didn’t realise. Well good luck with it! I’m sure hitting it like this will lead to great gains.
Do you plan on cycling rep schemes over the days of the week or will you work in the same range every day? And how much daily volume will you aim for to avoid overdoing it? Sorry for all the questions, I’m just interested.
[/quote]
I am definitely cycling the rep scheme. Probably some lighter volume like 3x5 or 3x8.
Good job at the meet!
Envious of the Arnold experience and pics!
[quote]The_Jed wrote:
Good job at the meet!
Envious of the Arnold experience and pics![/quote]
Thanks!
After Monday’s squat workout.
Going into the meet I tapered off my volume and then my frequency and then I took the week before entirely off. On top of that I did all my squats Monday with high bar, which hits my legs harder than they were used to in the first place.
It’s that soreness where all your coworkers ask you if you’re okay or if you’re walking funny or are you limping. Man it’s been ages since I’ve been in this situation lol. My abs are wrecked too.
It’ll probably take me a couple weeks before I become immune to soreness again.
3/12/2014
Log Push Press:
135 10x
135 10x
175 3x Okay I’m going to keep this to low reps, heavier weight going forward. Doing high reps just feels like cardio on this thing. I got incredibly winded from those first two sets. It’s really hard to breathe between reps on this lift.
Deadlift:
135 3x
225 3x
315 3x
365 2x
405 1x
415 2x
415 2x
415 2x
415 3x So this was some serious form work. I’ll put a video up soon; let me know what you guys think. I’m trying to keep my whole back flat and take the slack out of the bar and deadlift by pushing my hips through for a strong lockout. As opposed to the way I normally deadlift which is curling up into a ball and trying to jump up as high as I can whilst holding on to the bar.
Hyperextensions:
BW 25x
+30lbs behind the neck 10x
BW 25x
Fat Grip T-Bar Chest Supported Rows:
3 sets of 10
Fat Grip Pullups:
3 sets of 10
Fat Grip V-Bar Cable Rows:
3 sets of 10
Fat Grip Supinated Pulldowns:
3 sets of 10
Fat Grip EZ Bar Curls:
3 sets of 10
Fat Grip DB Hammer Curls:
3 sets of 10
Decline Situps:
2 sets of 20
You cannot even imagine the forearm girth.
[quote]csulli wrote:
Fucking bench was such bullshit. I should have had 325 easy and probably 335. Fucking powerlifting man. I’m done with this bench bullshit. It’s all overhead all the time now.[/quote]
Quitting when it’s getting hard, eh? I like your style.
Why not switch to leg-up benching (aka cripple bp) for a while? I like to do these no-setup variations when the setup shit gets on my tits.
Fuckin ‘‘A’’ with the meet, Nice work bro !
[quote]infinite_shore wrote:
[quote]csulli wrote:
Fucking bench was such bullshit. I should have had 325 easy and probably 335. Fucking powerlifting man. I’m done with this bench bullshit. It’s all overhead all the time now.[/quote]
Quitting when it’s getting hard, eh? I like your style.
Why not switch to leg-up benching (aka cripple bp) for a while? I like to do these no-setup variations when the setup shit gets on my tits.
[/quote]
I’ve struggled to keep my butt down on bench forever lol. It’s not a recent thing. I’m just fed up with bothering; I’d rather do strongman. One of my accessory lifts though is paused close grip bench. For some reason I don’t seem to have an issue staying down when I go close grip.
So if that goes well for a while maybe I’ll just try doing my bench that way in powerlifting. Then I’ll be like Paul Carter and I can constantly mention how I bench close grip in a meet, which means even if you beat my bench, really I still beat you cuz I got close grip bonus points.