Carbs, carbs and more CARBS!!!
High carb week!
I had 2 scoops of whey with water this morning then fixed some turkey sausage gumbo, had half of it for a snack then the 2nd half for lunch. Made some oatmeal for a pre-workout bringing my total to just under 200 grams of carbs and 100 or so grams of protein. Had 2 scoops of whey with milk post workout bringing that total to 170 grams.
[quote]The_Jed wrote:
Carbs, carbs and more CARBS!!!
High carb week!
I had 2 scoops of whey with water this morning then fixed some turkey sausage gumbo, had half of it for a snack then the 2nd half for lunch. Made some oatmeal for a pre-workout bringing my total to just under 200 grams of carbs and 100 or so grams of protein. Had 2 scoops of whey with milk post workout bringing that total to 170 grams.[/quote]
And your paranoid-about-making-weight wife hates you for it.
So your going to do the meet, sorry if I missed it, I know your wife was cheering you on, by the way, a while back my wife set up an acount just to make one post on my log, and tell me to clean the house 
and sheās never posted again, Goodluck !
[quote]AnytimeJake wrote:
So your going to do the meet, sorry if I missed it, I know your wife was cheering you on, by the way, a while back my wife set up an acount just to make one post on my log, and tell me to clean the house and sheās never posted again, Goodluck ![/quote]
Heās still not doing the meet, which means heās eating things that I canāt have until after I weigh in on Saturday, and I donāt like him for it
Good for you, I asume this is your first meet, so have fun, and goodluck !
C6, W3, D2:
Crunches and stretching as a warm up.
Forgot my friggin programā¦
Deadlift:
bar x 10
135 x 10 (I have a butt!)
185 x 5
225 x 5 (When I set it down the plates hit a couple of 25ās on the floor so I took a step back for rep 5.)
275 x 5 (end of first vid)
315 x 5
365 x 2 (I have no buttā¦)
405 x 2 (rolled it away from the 25ās before pulling)
Hanging leg raises:
5 sets of 15
Trap bar shrugs:
5 sets of 20
15 more minutes on theā¦SPEEDBAG!!!
[quote]The_Jed wrote:
C6, W3, D2:
Crunches and stretching as a warm up.
Forgot my friggin programā¦
Deadlift:
bar x 10
135 x 10 (I have a butt!)
185 x 5
225 x 5 (When I set it down the plates hit a couple of 25ās on the floor so I took a step back for rep 5.)
275 x 5 (end of first vid)
315 x 5
365 x 2 (I have no buttā¦)
405 x 2 (rolled it away from the 25ās before pulling)
Hanging leg raises:
5 sets of 15
Trap bar shrugs:
5 sets of 20
15 more minutes on theā¦SPEEDBAG!!!
[/quote]
I donāt see how all you guys can deadlift with those pants munching on the bar on the way up. I gotta have naked legs. But then I am an exhibitionist.
Nice pulls.
If I may (and I hope Iām not being a prick here), take a credit card and put it on your monitor, across your back while you watch the vids. On your second and subsequent pulls, your ass is a lot higher, actually where it should be. On your last heavy pull vid 2, you do shoot your ass up to about the right spot, but see the second rep, your ass is even higher, at the place where you look the strongest.
You have the bar too out in front. If you watch your heavy pulls vid 2, on the first rep, you roll the bar in just a bit as you start to pull, then as it clears the floor you bring it way in. When you touch it down before starting your second rep, your shins are much more upright, bar closer in, knees at least 2" further back and your ass is up to WHERE YOU WANT IT. Do the credit card thing along your lower leg and you will see, or put the cursor on the bottom of your belt at the back and see the difference in height on the second rep.
Have someone watch you lift TOUCH AND GO with a moderately heavy weight and have them note your posture on the second pull and thereafter. That is where you probably want to position yourself for the first pull, for single attempts. Pick a rep and stop on the bottom, have someone hold the weight if you think it will roll, stand up and look where the bar is in relation to your foot. Memorize that.
For me, bar is behind 2nd inner eyelet right foot, 4th on the left (I am built crooked).
I bet if you now stand up straight (no USPF lean please), pull in your chin and you look down your legs, you will see the back of the bar touching the front of the top of your thighs.
I think that your set up does this to you. You also spend toooo much time on the bottom being nervous about it and getting your center of mass where it needs to be to hold that position, not where it needs to to be to start a pull.
Go up to the bar, set the proper foot position, slide your hands down your legs to the bar pretending that you already have it in your hands (you know arms locked, hands straight down the thighs, past the knee, start the knee bend, blah, blah) as if are lowering it to the floor for rep #2, grab the real damn bar and rip it, itāll fee much different.
Just my observations. I think with a little bar position and body position change youāll go 50 lbs up instantly.
I know you didnāt ask for a critique so I know I have presumed. Please take this as it is offered, with good intent.
Thanks!
I appreciate you breaking it down like that!
Iāll try your set up on my next deadlift day. Iāve been using a setup I saw in one of Rippetoeās vids where he says, āPut you foot halfway under the bar, bend your knees until your shins make contact ten bend at the waist and grab the bar.ā
I like the way you described your set up, itās almost like starting the set on the second rep.
[quote]The_Jed wrote:
itās almost like starting the set on the second rep. [/quote]
EXACTLY!!! Everyone should strive to do this. I coached like a million people (well maybe a couple of dozen) in the DL at the old gym and this is usually all I had to get them to do and BINGO!!!
Rippetoeā¦
C6, W3, D3:
FFFFFFFFFFFFFFFUUUUUUUUUUUUUUUUUUUUUUUUUUUU!!!
Bent laterals and stretching as a warm up.
Flat Bench:
bar x 10
135 x 10
185 x 5
225 x 5
275 x 2
315 x 1
335 x 1/2 (rage guy)
335 x 1 (Itās the pelvic thrust that really drives you insaaaaaaaaneā¦)
Flat Bench Drop set:
315 x 1
225 x 14
135 x 6 - change grip
135 x 5 - change grip
135 x 5
Incline DB bench:
5 sets of 15 @ 80 lbs
t-bar rows:
5 sets of 10
335ā¦ 
There was some speedbag in there tooā¦
If anyone has any suggestions on form or training tweaks based on how I failed in the video, feel free to fire away.
Considering you failed at the same point I was REALLY struggling with a month ago, Iāll suggest the hell that my trainer put me through; isometrics, floor presses and rack presses.
Will do - 3 things I see ā¦
first off only diff. Between your miss n hit was an actual clean lift off. Need to fix this. Seen it on cpl other sets too. Shouldnt catch at all. ā¦
Now , you have a solid bench press no shame here.
Your upper back will assist big lifts if you learn to pinch your shoulder blades together a d get tighter up there in this manner. Your good enough in setup and archā¦but upper back is there waiting for you to use it. Take a second and pinch them suckers together driving your elbows down and back to assist doing so before grabbing the bar.
After fixing your unrack snagā¦ id let the weight settle for a secondā¦ maybe two ā¦before ever descending. Lets the weight settle in exact spot every time and gives body aquick feel of how much it is.
You could utilize a little more leg drive. If your not hell bent on being completely flat footed. Bring em back just a cple inches and driveoff front of foot more. You get tighter cus they are closerā¦better drive off front of foot and more of the leaf spring type of effect.
These cues all worked for me. Overall nice bench ! These seem small but may take some training to relearnā¦ectā¦
Other things that helped me
Thanks, BarbedWired.
That snag on the first attempt of 335 was all my own stupidity. I usually put my ring fingers in the Olympic grooves but on that rep, for whatever reason, I put my index fingers in there instead. Apparently that was just enough to really hang up my left side.
I moved back to the ring fingers for the successful lift. Maybe Iāll bring some of those foam pad tiles to the gym and put them under the bench so Iām not at the very end of my reach when I unrack the bar.
I appreciate the advice, Iāll begin working on those cues right away!
I think Iāll replace dips with close grip bench for this next cycle and see how that works. I might shuffle the days around as well;
bench
squat
press
deadlift
Instead of:
press
deadlift
bench
squat
C6, W3, D4:
I lost track of time while hitting and dancing around the speedbag and wound up using it for over an hour.
Squats to a HIGH box:
bar x 10
135 x 10
185 x 10
225 x 10 (slight lower back pump)
275 x 10 (lower back pump)
315 x 10 (LOWER. BACK. PUMP.)
315 x 10 (Okayā¦)
405 x 3 (Itās a high box. Dave Hoff could squat 1,200 at this height!)
Leg extensions:
45 x 20
90 x 20
45 x failure (25 or 30, somewhere in that range)
Knee is a bit puffy but I had fun.
After my failure to hit 350 on the bench I think Iām going to take my training in a different direction for a while.
Watching my bench videos made me realize just how large Iāve let my gut become.
Iām going to aim for 20 reps on the core lifts instead of 5/3/1 and incorporate morning cardio/boxing sessions.
Iām going to try to get back into fighting shape.
Just got back from my wifeās meet. Iāll let her post the video of her lift(s).
Sheās still there, waiting for the awards ceremony.
There were some BEASTS at that meet. A former co-worker squatted 345 kilos and benched 227.5 kilos, both raw. I left before they began pulling so I could meet the babysitter and get the kids.
Super proud of my wife!
Nice work all around, were pressing basicaly the same weight, and since somthing crazy is going on with my squat lately were pretty close there as well, not to mention my mid section has grown a couple inches since Christmas, or because of Christmas, so things are good, funny enough we seem to share a similar story as far as lifting and drifting and lifting and drifting, then finaly getting serious at a late stage, better late then never. One other thing, as far as the speed, and heavy bag go, Iāve always believed this is what has kept my shoulderās healthy over the years, banging away on a bag, forces your shouder joint to stay tight, the opposite of what happenās when you spend alot of time swimming, just somthing to think about, Iāve never read a study on this, just my own thoughts, and observationās, over the years, working with both boxerās and swimmerās !
Hope your wife had fun, and did well later
[quote]AnytimeJake wrote:
Hope your wife had fun, and did well later[/quote]
I had a blast and met some great people! Plus, I set a National record, so that was cool