November 5th
Squats 45x5, 95x5, 135x3, 185x1, 225x1, 275x1, 315x3, 345x3, 375x3
GHR BWx10, +10x8
Face Pulls 80x10, 100x10, 10, 10
YTWLs 10x5, 5, 5
Band Pull Aparts monster minisx12, 12, 12, 12
Knee-Outs average bandsx12, 12, 12
40 pound PR on the squat triple.
Nice on the PR broā¦i saw the 375 and was just like DAMNā¦I bettet get my ass in gear
How long have you been doing the YTWLs? And have you seen any benefit yet? I really need to start taking better care of my rotator cuff and have been meaning to start doing them for a while, but just havent gotten around to it
VTBalla,
Thanks for the encouragement again. I hope my progress gets you back lifting heavy! I guess I've only been doing the YWTLs about 3 maybe 4 weeks. They make my shoulders feel better almost instantly (ie they feel better as soon as I do the first Y). I've dislocated both of my shoulders, so doing something like this is a necessity for me.
I do band dislocates daily along with band pull-aparts. Face-pulls have really helped me a great deal as well it seems to make them work better for me if I look up while doing them as well.
November 8th
Deadlifts 135x5, 185x5, 225x3, 275x1, 315x1, 365x1, add belt 415x1, 445x1, 475x1, 505x1 (felt pretty good)
Squats against bands ~350 lbs of tension at the top 45x3, 135x2, 185x2
Leg Press (stance: wide, high, deep) 270x10, 320x10, 370x10
I had to go quickly today since I had a meeting, but I accomplished what I wanted to with the 505 pull (10 lb PR).
My 505 pullā¦
Nice pull! Piece of cake, right? Haha carry on.
Yeah, it wasnāt bad. Iāve just got to get rid of that wierd wiggle that I do right at the start where the bar breaks from the floor when my hips rise, but my upperbody gets a little behind and then catches up.
November 10th
Bench Press 45x10, 5, 95x5, 135x3, 185x1, 225x1, 240x1, 250x1, 260x1, 270x0, 0
Bent Rows 135x5, 155x5, 185x5, 205x5, 225x5, 245x5
Face-Pulls 100x10, 120x10, 140x10, 150x10
Shoulder Press on Leg Press sledx10, 20x10, 50x5, 5, 5
YTWLs 8x10, 10
Band Pull-Aparts monster minis 5x20
Pull-Ups (Fat Gripz) BWx8, 8
-sigh- I suck at pressingā¦
you ripped the shit out of that 505 manā¦looked really easy
i wouldnt worry about whatever wiggle you were talking about at the bottomā¦i truthfully cant even see it, and besides, your form isnt going to be textbook perfect on max attemptsā¦
Iāll trade you some press ability for your DL leverages though haha
[quote]VTBalla34 wrote:
you ripped the shit out of that 505 manā¦looked really easy
i wouldnt worry about whatever wiggle you were talking about at the bottomā¦i truthfully cant even see it, and besides, your form isnt going to be textbook perfect on max attemptsā¦
Iāll trade you some press ability for your DL leverages though haha[/quote]
One thing I would suggest you keep more focus on that I noticed is it looks like you drop your eyes down when you initiate the pullā¦this will cause your back to round a bit and you wonāt be able to pull as forcefullyā¦concentrate on pulling your upper back up (by not straight ahead) and that should help correct the problemā¦is this what you were talking about with the wiggle?
Yeah, it is. I didnāt pay any attention to what my eyes did, but only watched my body. Good catch and thanks for that.
November 12th
SSB Squats 80x5, 5, 5, 5, 130x3, 170x3, 220x1, 260x1, add belt 310x1, 340x1, 375x1, add knee wraps 405x1, 260x8
RDLs (Snatch Grip supinated) 135x10, 10, 10
Knee Outs (average band)x15, 15, 15
YTWLs 8x10, 10
November 13th
ISU Weight Club Strongman Competitionā¦ It was fun. I wentā¦
545 lb deadlift from boxes
140 lb log clean and press 9 reps in 60 seconds
200 lb/hand farmerās walk approximately 100 feet 12.00 seconds
This made me oh so soreā¦
November 15th
SSB Squats 80x8, 5, 130x3, 170x3, 220x1, 260x1, 280x5, 300x5, 320x5
Deadlift 135x3 (add monster minis)x1, 185x1, 225x1, 275x2, 315x2
GHR BWx10, 10, 10
Band Pull-Aparts (monster mini + mini)x10, 10, 10
November 17th
Bench Press 45x10, 95x5, 135x5, 185x1, 200x5, 220x5, 240x5
CG Reverse Grip Bench 95x10, 10, 10
Shoulder Press on Leg Press sledx10, 10, 10
Chin-Ups BWx10, add monster minix5, 2 monster minisx5
Band Pull-Aparts monster minix20, 20, 20
Reverse Grip Curls 30x20, 50 with Fat Gripz x8, 8, minus Fat Gripz x15
Log Press 90x6, 6, 6
November 19th
Deadlift (work up to opener without belt) 135x5, 185x5, 225x3, 275x1, 315x1, 365x1, 405x1, 435x1, 465x1
GHR BWx10, 10, 10, 10
Leg Press 270x10, 360x10, 10
465 was easy enough even without the belt. I should be able to hit this when tired from squatting and benching without any trouble.
So, the meet is coming up on December 4th and the goal is to total 1200 or more. Right now what I am thinking is to go something like this: SQUAT 375/410/430, BENCH 250/265/275, DEADLIFT 465/510/525. I may consider lowering the third attempts on squat and deadlift though and the second and third on bench. Iām not totally sure.
Yo manā¦just a couple bits of advice for your first meet:
-Open lightā¦this will help calm your nerves on squat once you crush it. It will also give you legitimacy with the judges since they will see you under complete control of the weight. They may be a little more lenient later down the line in a close call if this is the case.
-Open especially light with deadliftā¦never know how youre gonna feel that late in the dayā¦I actually was more energetic for DL than my previous attempts, but I think im the exception
-Go for around or just above your gym PRs for your second attemptā¦you should be able to get theseā¦adjust accordingly based on how your first lift goes
-Go for broke on the 3rd. Either a huge new PR or the spotters are racking it for ya!
Sounds like you are on the right track thoughā¦
Good advice man and thanksā¦ I think I am going to open lighter on all the lifts.
November 22nd
SSB Squat 80x10, 170x5, 260x3, 300x3, 330x3, 360x2
Bench Press 45x10, 95x3, 135x3, 185x1, 225x1, add commands and pause on chest 250x0, 230x1, 1, 1, 1
Other stuffā¦
So, I have lost some ground on my pressing. Hopefully itāll come back after I ate a bunch of turkey! So, after some thought. I think Iāll open like this 360/220/450. I know I can smoke those weights, so then Iāll go 400/240/500 which should be fine as they are all below my gym maxes. Then my third attempts will be 425/260/525 which will all be PRs (paused bench PR anyway).
Last heavy day will be tomorrow.
November 29th
SSB 80x10, 170x3, 220x3
Squats 45x5, 3, 135x3, 185x1, 225x1, 275x1, 315x1 add wraps 360x1 (this will be my opener)
Bench Press 45x5, 95x3, 135x1, 185x1, 220x1 (this will be my opener)
Got some video of these, but got to wait for my buddy to send it to me.
December 4th
First Powerlifting Meet
ā¦it was a freaking blastā¦ I was a little nervous at first, but then I made my first squat and the rest went very smoothly. I went 9 for 9 and totaled just over 1200, so I did what I set out to do.
Squat 360/400/425 (I donāt remember the exact weights as I just picked the kilos closest to these)
Bench 220/240/260
Deadlift 460/500/525
I should have some video posted soon.