I like how you say 305 easy pause
[quote]elmore18 wrote:
I like how you say 305 easy pause[/quote]
Thanks bro. Hopefully next week I can get 340 with the same speed.
[quote]Killerb521 wrote:
[quote]Element_26 wrote:
[quote]Killerb521 wrote:
[quote]Element_26 wrote:
Yeah, I’m planning on competing at the UK Open in mid-September. It’s usually a well run meet with a fair few novices there… It’ll be my third meet, and my first where I’m properly, fully gearwhored up. Looking forward to it, but I’m having to learn the hard way to use my gear and programme my training effectively with it![/quote]
Nice man! That sounds like a legit meet. My meet is in a golds gym, haha. What are your goals for the meet? Also, what weight class will you be competing in? Keep up the solid training. It looks like you’re doing good based off your log![/quote]
Cheers mate, much appreciated. I’ll be competing in the 110kg class (242lb) and am tentatively looking at 300/200/260 (660/440/572), although I’m put some more solid goals in place once I have my technique in the gear dialled in and know what I can expect out of it.
How about yourself? (Doesn’t matter where the first meet is. You’re competing, and that’s all that counts.)
EDIT: Just seen that you had a goal of 350+ on the bench, and you’ve just done 345 for a double, so you’re well on track for that one! What about the deadlift?
[/quote]
Those are some pretty legit goals. I hope you get all of them. Is the 660 for squat or dead?
Yea, bench is looking good. I think I may be able to pause bench 350 right now so I’m pumped about that. For deadlift, I would like 525-550. I just hit 500 today for a single which is the most I’v ever done for a single.
On that note, would you mind looking at my vids from today because my ass is shooting straight up about halfway up the lift which is making it super difficult at top. Any advice would be much appreciated.
[/quote]
The 660lb goal is for the squat; I’ll be wearing three plies of gear so if that doesn’t send me flying up then I have no business calling myself a powerlifter!
And that is some damned solid deadlifting mate. I am absolutely the last person to give advice on how to correct the ‘hips shooting up on the pull’ problem though. That is exactly how all of my raw conventional deadlifts look. If you find a fix please let me know though 
DEADLIFT (deload)
Warmup
Deadlift
3x5x225 (not sure why I only did 225, oh well)
Messed around with Grey band for next week in deadlift (vid)
Machine Rows
3x8x70
Lat Pulldowns
3x8x120
Abs
30 min walking on treadmill
So I tried to work on my deadlift form today. I started with the bar a few inches farther away from my shins. It seemed to help during the lift, but when I watched the vid it still seemed off. I guess I’ll stick with it and see how it goes.
I also tried out the EFS Average band. It’s supposed to add about 170 to the top. It felt weird using on my feet and it actually threw me off balance towards the top. I plan on using weights to hold them down next week.
[quote]Element_26 wrote:
[quote]Killerb521 wrote:
[quote]Element_26 wrote:
[quote]Killerb521 wrote:
[quote]Element_26 wrote:
Yeah, I’m planning on competing at the UK Open in mid-September. It’s usually a well run meet with a fair few novices there… It’ll be my third meet, and my first where I’m properly, fully gearwhored up. Looking forward to it, but I’m having to learn the hard way to use my gear and programme my training effectively with it![/quote]
Nice man! That sounds like a legit meet. My meet is in a golds gym, haha. What are your goals for the meet? Also, what weight class will you be competing in? Keep up the solid training. It looks like you’re doing good based off your log![/quote]
Cheers mate, much appreciated. I’ll be competing in the 110kg class (242lb) and am tentatively looking at 300/200/260 (660/440/572), although I’m put some more solid goals in place once I have my technique in the gear dialled in and know what I can expect out of it.
How about yourself? (Doesn’t matter where the first meet is. You’re competing, and that’s all that counts.)
EDIT: Just seen that you had a goal of 350+ on the bench, and you’ve just done 345 for a double, so you’re well on track for that one! What about the deadlift?
[/quote]
Those are some pretty legit goals. I hope you get all of them. Is the 660 for squat or dead?
Yea, bench is looking good. I think I may be able to pause bench 350 right now so I’m pumped about that. For deadlift, I would like 525-550. I just hit 500 today for a single which is the most I’v ever done for a single.
On that note, would you mind looking at my vids from today because my ass is shooting straight up about halfway up the lift which is making it super difficult at top. Any advice would be much appreciated.
[/quote]
The 660lb goal is for the squat; I’ll be wearing three plies of gear so if that doesn’t send me flying up then I have no business calling myself a powerlifter!
And that is some damned solid deadlifting mate. I am absolutely the last person to give advice on how to correct the ‘hips shooting up on the pull’ problem though. That is exactly how all of my raw conventional deadlifts look. If you find a fix please let me know though ;)[/quote]
haha, I imagine that squat suit shooting you straight out of the hole!
I tried moving the bar a little farther away from my shins today. It helped with the path of the bar but I still need to learn to keep my ass down. I know you deadlift sumo, so your technique is obviously different. I think I’m going ot try and be more patient and let the lift develop.
MIL PRESS (DELOAD)
Warmup
Standing Mil Press
5x95
5x115
5x135
DB Mil Press
3x8x50
Bent Over Raises
3x8x10
30 Min walking on treadmill
Nothing exciting to report. Just a simple deload shoulder day. I messed around with the monster mini’s for bench and next week will be very tough. Next week should be interesting.
[quote]Killerb521 wrote:
haha, I imagine that squat suit shooting you straight out of the hole!
I tried moving the bar a little farther away from my shins today. It helped with the path of the bar but I still need to learn to keep my ass down. I know you deadlift sumo, so your technique is obviously different. I think I’m going ot try and be more patient and let the lift develop.
[/quote]
That was a fast pull in the video, but you can see that the hips shoot up and your knees are almost locked out before your back angle changes, so you are locking out the weight thanks to your back strength. This is exactly the problem I have when pulling conventional! I’ll try to get a video from a decent angle the next time I pull that way (I usually alternate weeks of sumo and conventional pulls). I’ve been messing around with my set-up but haven’t found a decent fix yet… Maybe speed pulls without accommodating resistance?
Great work in here by the way mate. I’m enjoying following allowing and watching your vids!
[quote]Element_26 wrote:
[quote]Killerb521 wrote:
haha, I imagine that squat suit shooting you straight out of the hole!
I tried moving the bar a little farther away from my shins today. It helped with the path of the bar but I still need to learn to keep my ass down. I know you deadlift sumo, so your technique is obviously different. I think I’m going ot try and be more patient and let the lift develop.
[/quote]
That was a fast pull in the video, but you can see that the hips shoot up and your knees are almost locked out before your back angle changes, so you are locking out the weight thanks to your back strength. This is exactly the problem I have when pulling conventional! I’ll try to get a video from a decent angle the next time I pull that way (I usually alternate weeks of sumo and conventional pulls). I’ve been messing around with my set-up but haven’t found a decent fix yet… Maybe speed pulls without accommodating resistance?
Great work in here by the way mate. I’m enjoying following allowing and watching your vids!
[/quote]
Thanks for the compliments. Posting the vids have given me a lot of help in working on my technique. With deadlift, I think I am not lifting off of my heels, which causes my hips to shoot up. I worked on it a little with some bands and I think I figured it out, haha. With respect to the bands, I am going to set them up on some DB weights to avoid being throw off balance like I was in the video. Hopefully next week will be better!
[quote]Killerb521 wrote:
[quote]Element_26 wrote:
[quote]Killerb521 wrote:
haha, I imagine that squat suit shooting you straight out of the hole!
I tried moving the bar a little farther away from my shins today. It helped with the path of the bar but I still need to learn to keep my ass down. I know you deadlift sumo, so your technique is obviously different. I think I’m going ot try and be more patient and let the lift develop.
[/quote]
That was a fast pull in the video, but you can see that the hips shoot up and your knees are almost locked out before your back angle changes, so you are locking out the weight thanks to your back strength. This is exactly the problem I have when pulling conventional! I’ll try to get a video from a decent angle the next time I pull that way (I usually alternate weeks of sumo and conventional pulls). I’ve been messing around with my set-up but haven’t found a decent fix yet… Maybe speed pulls without accommodating resistance?
Great work in here by the way mate. I’m enjoying following allowing and watching your vids!
[/quote]
Thanks for the compliments. Posting the vids have given me a lot of help in working on my technique. With deadlift, I think I am not lifting off of my heels, which causes my hips to shoot up. I worked on it a little with some bands and I think I figured it out, haha. With respect to the bands, I am going to set them up on some DB weights to avoid being throw off balance like I was in the video. Hopefully next week will be better![/quote]
Great lifting man! I need to get me some bands!
Elmore- I will have to let you know how the bands work next week. I wish I could have gotten the minis (sold out when I ordered) because the monster mini’s add 90-100 at top and I would have preferred close to 70. With the average minis for deadlift, I think they will work great. I’ll keep you updated.
SQUAT (deload)
Warm up
Squat
3x5x225
Leg Press
3x8x340
Ham Curls
3x8x50
Abs
1x25
30 Min walking on treadmill
Late workout. Felt good and ready for next week!
BENCH
Morning weight: 274.0 (at least I’m not going up)
Normal Warmup
Pause Bench
10x45
5x135
3x185
1x225
1x255
1x285
1x310 (87% meet goal) (vid) (3 red lights because my ass went of bench)
1x340 (92.5% meet goal) (vid) (again, ass off)
Normal Bench
3x265
3x300
3x335 (vid) (i’ll let you guess)
Tricep Pushdowns
10x70
4x10x85
Chins (50 pounds assistance)
5x3 (1 min rest)
Abs
15 min walking on treadmill
I am sick and tired of my ass coming off the bench so I am swicthing to my feet under neath me. I tested it out after my workout and it felt fine. This switch should cure the problem.
Strength felt real good. 340 was a PR for a pause single. Just gotta keep my ass on the bench!
Quit tap dancing, youre no river dancer, and get that ass down!
Get your feet up underneath you and squeeze the shit out of your glutes and lower back. It will be painful, but you will feel it when it “locks” into place and you will be tight on the bench.
Otherwise, good strength on those presses. Srsly.
[quote]DixiesFinest wrote:
Quit tap dancing, youre no river dancer, and get that ass down!
Get your feet up underneath you and squeeze the shit out of your glutes and lower back. It will be painful, but you will feel it when it “locks” into place and you will be tight on the bench.
Otherwise, good strength on those presses. Srsly.[/quote]
Haha, I know. Although the method is good to get some cardio while benching!
Thanks man. I will switch my feet to being underneath me. Hopefully this will solve the problem.
Bench looked strong dude!
[quote]elmore18 wrote:
Bench looked strong dude![/quote]
Thanks broski! Hopefully I can keep my ass on the bench next week.
SQUAT AND DE DEADLIFT
Normal Warmup
Sqaut
5x45
5x135
3x185
2x225
3x280
3x315
3x350 (vid)
Dynamic Effort Deadlift w/ Elite Average Bands ~160 tension at top
1x135 w/ avg band
1x225 w/ avg band
10x1x300 w/ avg band(90 sec rest)(vid)
Leg Press
3x10x440
Abs
I switched my squat and deadlift day so that my heavier workdays (bench and deadlift) would be farther apart. So today was squat and DE deadlift. Wow, what a workout. The squats felt good, although I wasn’t too into them because I was looking forward to deadlift. Oh well, got the requied reps with no problem.
DE deadlift was fun. My first sets weren’t too good, but I got in the groove after 3 or so. I focused on leaning against the bar more and to have the weight more on my heels. I did this pretty good in the later sets. As you can see in vid, I think my last set was my best. However, I still need to work on getting my weight on my heels.
I cut down on my accessory work and also skipped cardio to save my legs.
When i got home, I watched videos of Mike Tuchscherer deadlifting and saw how his shins are nearly at a 90 degree angle with the floor when he deadlifts. If you pause at about 25 second into the video below, you can see what I’m talking about. I need to get this going with my deadlift.
Strong benching once again bro. And thanks for posting the deadlift video - very interesting stuff from the SuperTraining boys!
[quote]Element_26 wrote:
Strong benching once again bro. And thanks for posting the deadlift video - very interesting stuff from the SuperTraining boys![/quote]
Thanks man. I was happy with it and think that I will have more power when I change my feet. I have a single at 350 in two weeks.
I love looking at the supertraining videos. They are great for getting some tips every here or there.
MILITARY PRESS/ DE BENCH
Normal Warmup
Military Press
10x45
5x95
3x135
3x160
3x180
3x200 (vid) (just went for required reps)
DE BENCH w/ ~90 pounds tension (Monster Minis)
5x45 w/ MM
3x95 w/ MM
8x3x155 w/ MM (vid of 1st and 8th sets)
REVERSE LAT RAISES
3x10x17.5
PULL UPS (58 pounds assistance)
5x3 (1 min rest)
Abs
No time for cardio today
Good day. Shoulders felt strong and I don’t feel any difference in them from doing DE bench. I switched up my feet position in bench and it felt much better. No ass coming off the bench issues. Overall, I think the DE Bench will help. Next week I will add 15 pounds or so.
Gotta rest up for tomorrow! Going for 515 single in deadlift!
DEADLIFT
Normal Warmup
DEADLIFT
2x5x135
3x225
2x315
2x275
1x425
1x475(~87.5 of meet goal)(vid)
1x515 (~92.5 meet goal) (PR!!!) (vid)
Then 5/3/1 sets for Deadlift (vids for all)
3x385
3x425
3x465
DB ROW MACHINE
3x10x90
CHINS
3x5 w/ assitance
Abs
Overall, great day. I smoked the 515 rep in deadlift. Great confidence booster!
I was pretty happy with my technique. In some of the reps I shot my ass up, but for the most part I feel like I was in a good position. Still though, I need to concentrate on getting into a tighter position. For my 515 rep, I think I was a little high to start.
But, I got a single rep PR so it was a great day!