Nice pulls Chris, I like how you get down to the bar and get to work… and best to you and GV on the quest! should be fun to follow along…stay healthy
Nice deads. You are one strong sob.
[quote]late2thegame wrote:
[quote]bulldog9899 wrote:
If you dont mind me asking could you go into more about your IT band issue?[/quote]
I’d be happy to bulldog9899.
What would you like to know specifically?
[/quote]
I myself have had issues on and off with my left IT band on and off for years. I just want to hear more details regarding your IT band injury along with the rehab you did with it.
Strong pulling for sure.
June-22-2015
National Bench Day
This is by far my worst lift and certainly needs to most work. I’m taking a different approach over the next 6 months and trying to find a nice combination of overload + volume and hopefully get above the 350 mark for the first time EVER! Then again, there’s a reason I can pull like a banshee, there’s only so much you can do about having long effin arms but I’ll do my best.
Bar X 2 X 10
135 X 10
185 X 5
225 X 3
260 X 1 (3 second pause)
285 X 1 (3 second pause)
305 X 1 (3 second pause)
225 X 4 X to failure (with red slingshot) - trying to smash my weak spot!
BW pullups 2 X to failure
Tricep pushdowns 2 X 12 -15
Curls - 2 X12-15
[quote]bulldog9899 wrote:
[quote]late2thegame wrote:
[quote]bulldog9899 wrote:
If you dont mind me asking could you go into more about your IT band issue?[/quote]
I’d be happy to bulldog9899.
What would you like to know specifically?
[/quote]
I myself have had issues on and off with my left IT band on and off for years. I just want to hear more details regarding your IT band injury along with the rehab you did with it.[/quote]
So - it started about a year and a half ago for me when I came to my new gym. I’ve always been a raw lifter and never really prescribed to Westside as I always felt it was primarily for geared lifters. My new gym was all about Westside and one day after the usual poking and prodding they managed to talk me into a box squat for the first time. I worked up to 485 and that’s where it began.
After the session I felt this nagging pain in my left hip which wasn’t overly bad but was definitely something I had never felt before. I put it down to a regular ache and pain and proceeded to ignore it over the coming weeks as I figured it would just go away as most things do when you’re a powerlifter. Ultimately this turned out not to be the case. Over the weeks/months leading up to my next meet it progressively got worse until the point I was 10 days out from my meet - squatted 505 no problem. added 20# and when I hit the hole with 525 my left leg popped 5 times beginning near my knee and working up my left leg to my hip joint.
At the suggestion of some folks in my gym I called Louie Simmons and he was gracious enough to speak to me for about 20 minutes on the phone. I explained what happened and he put it down to weak hamstrings and told me to spend more time doing GHRs and reverse hypers and A LOT more prehab work before my training sessions. I’ve been doing this religiously ever since and it’s helped me tremendously to the point where I don’t even feel it anymore in my left leg. One other thing I added was groove briefs during my training to keep everything tight.
I should note I never used to do prehab work, GHRs or reverse hypers prior to the injury. Perhaps there’s something to that shit afterall? 
That’s my story. Let me know if you have any other questions.
Wish I had a GHR machine in my garage or a place to do reverse hypers, maybe someday soon and then my squats get a little better.
June-24th, 2015
Squat/Dead supplemental day
Warmups, foam roll, light stretching
Pause squats - 30 seconds breathing normally in the hole
bar X 1
145 X 1
155 X 1
165 X 1 - got stuck in the hole and had to drop the bar Believe it or not, these things take A LOT out of you and cause a serious case of the CNS shakes whilst in the hole.
Front Squat:
255 x 3 X 5
Calf Raises with SSB + 25# plate on each side
2 X 15
Bulgarian Split Squat with 40# Dumbells
2 X 15
GHR 2 X 15
McGill big 3 (for core strength and low back issues)
30 sec pause in the hole…now that’s some good ole fashioned self inflicted pain and suffering right there…I’ll have to try it…once
Was just browsing through logs, and I saw your goals on the first page, so I clicked to the end to see if you met them. Great job blowing by them man! Very impressive work in here!
[quote]flipcollar wrote:
Was just browsing through logs, and I saw your goals on the first page, so I clicked to the end to see if you met them. Great job blowing by them man! Very impressive work in here![/quote]
Thanks flipcollar. My bench barely squeaked through but it’s there. I guess I should post new goals which are:
Bench - 350+
Squat - 600
Deadlift - 700
[quote]late2thegame wrote:
[quote]flipcollar wrote:
Was just browsing through logs, and I saw your goals on the first page, so I clicked to the end to see if you met them. Great job blowing by them man! Very impressive work in here![/quote]
Thanks flipcollar. My bench barely squeaked through but it’s there. I guess I should post new goals which are:
Bench - 350+
Squat - 600
Deadlift - 700
[/quote]
Those squat and deadlift numbers would be huge. I’m still just shy of 600 on the deadlift, I don’t think I’m allowed to chase 700 before I hit 600. But I’m right there with you on the squat, and chasing a 400 bench.
[quote]flipcollar wrote:
Those squat and deadlift numbers would be huge. I’m still just shy of 600 on the deadlift, I don’t think I’m allowed to chase 700 before I hit 600. But I’m right there with you on the squat, and chasing a 400 bench.
[/quote]
AWESOME! I guess I’ll need to swing by your thread and pick up some tips!
Jun-25th, bench supplemental - focus on shoulders
OHP superset with BW pullups
155 X 3 X 8 / 3 X 12
Bamboo bar bench (40# kettle bells) superset with BB rows
3 X 15 / 295 X 3 X 10
Incline DB press
60 X 3 X 15
Side lateral raises
25 X 2 X 10
Hammer curls
40 X 2 X 10
June-27 Squat/Deadlifts
Today didn’t work out as per the original plan but everything worked out in the end anyway.
I was supposed to do max rep squats on 495 but my partner on the monolift thought I was doing a single. Needless to say, the mono stopped me on the way down on rep # 2 and I blew a gasket being amped for max reps.
Well, we either adapt or move on so I added 30 pounds, did a single and called it a day for squats. My meet isn’t until December so no sense getting freaked out now when I still have 6 months to go. I try my best to stay away from negative energy.
This single was just over 90% of my 1RM and felt V light but again, no sense pushing it this far out. Live to fight another day…
bar X 10
135 X 5
225 X 3, 3 second breathing pause
315 X 2, 3 second breathing pause
365, 3 second breathing pause
405 X 1
465 X 1
495 X 1
535 X 1
Deadlift - 55% for speed / dead stop
135 X 5
225 X 3
315 X 1
340 X 3 X 3
DONE!
Nice work my friend…love the focus!
Jun-29th International Bench Day
Undeniably my worst lift, this one is getting special focus over the next 6 months with 2 bench days a week.
bar X 2 X 10
135 X 10
185 X 5
225 X 3
235 X 14 (max reps)
Slingshot
275 X 4 X 6
Wide Grip / Feet Up
185 X 3 X 10
Tricep Pushdowns
2 X 15
Curls
2 X 12 X 40#
Damn fine squatting, what class/Fed do you lift in?
Hi Joe - thanks!
I lift in 220s / raw modern in RPS. My bodyweight is steady at 213.
Damn, those are some big time deads. Nice work.