Deadlift (vid of all working sets. heavier sets start around 1:15)
2x5x135
3x225
1x275
1x315
3x385
3x425
3x465 (missed third, so took a 30 second break and got it. Still pissed though)
1x480 (opener)
DB ROWS
3x10x100
Abs
10 min cardio
Felt pretty crappy going into gym and it showed. My legs were still killing me from Tuesday, even with all the stretching and rolling. I felt good in the warm-ups and my first working set, but I just ran out of gas going into my 465 set. My form was okay. I need to lean back a little more, but at least I am in a powerful position.
After my second set, I was told be quiet because of yoga…again.
With my 480 set, it felt good. I need to lean back a bit more, but given how tired I was in the legs and all the other reps, I will take it.
Also, I suck at doing reps when I reset. I don’t know what it is, but I need to work on it.
Felt great going into workout. Had a great lift and I thought the 295 set was really good. No issues with my ass coming off the bench. I also felt strong from the bottom. Took an easy on the assistant. Feeling confident about the bench.
Also, I tried those smelling salt things today on my last set. Holy hell do those things wake you up! haha
Nice lifts. A couple of things about your deadlifts. When you are doing reps and resetting, rather than staying bent over just treat each rep separately - i.e. stand up completely as if you were starting a new set. By staying bent over you are actually tiring yourself out quicker. I’ve also noticed you have a hitch at that last little bit of lockout. Baby powder, as well as spraying water on your legs, helps to alleviate that, but it won’t necessarily eliminate it. Focusing on getting those hips pushed through should get that solved.
[quote]novaeer wrote:
Nice lifts. A couple of things about your deadlifts. When you are doing reps and resetting, rather than staying bent over just treat each rep separately - i.e. stand up completely as if you were starting a new set. By staying bent over you are actually tiring yourself out quicker. I’ve also noticed you have a hitch at that last little bit of lockout. Baby powder, as well as spraying water on your legs, helps to alleviate that, but it won’t necessarily eliminate it. Focusing on getting those hips pushed through should get that solved.
Good luck at your meet.
[/quote]
Thanks for the advice! I am going to use baby powder for the meet. For my deadlift day this Friday, I will definitely follow your advice and stand back up after each rep. I agree with you that staying down there tires you out.
I think my hitching problem stems from not getting the weight on my heels. When I set up wrong, I lean forward and it causes the hitching.
Thanks for stopping in. I checked out your log and I will be following. You have some solid lifts!
[quote]elmore18 wrote:
Your bench techniques has gotten drastically better you are going to do awesome at the meet! Are you taking a week off before the meet? [/quote]
Thanks! Yesterday was by far my best day technique wise.
Squat
3x5x45
5x135
3x185
2x225
5x275
5x305
5x335 (vid) (just went for the 5 reps. Left 3-5 in tank)
Leg Press
3x10x405
Abs
Nice and quick leg day. I am looking forward to increasing my weights in squat once the meet is over. Right now I would estimate I am at around 440-50 max and would like to hit the 500 mark maybe by beginning of next year.
Element and Dixie- thanks guys. My meet isn’t until next Saturday, the 20th, so I still have some time. Tomorrow is my last deadlift before the meet. Nice and easy sets of 5. I am starting to get really pumped for it.
MIL PRESS
Warmup
Military Press
5x45
5x95
1x135
5x155
5x175
5x195
Bent Over Raises
3x10x15
Maybe the quickest workout every. Forgot to video my last set. Feeling good for my last deadlift session tomorrow.
On another note, my training partner got 355 in bench at 215. He is a D3 football player. He just wanted to work on form today, but since it was going so well he gave it a shot. Wish I had video taped it cause it went up easy.
For some reason, I felt tired and slightly sore coming into the gym. With that being said, I was happy with how today went. While I am not where I want to be technique wise, I am in a good position. The set of 435 was good considering all the reps I did before and the fact that I didn’t get the full 5 reps last time I did the same weight. Overall, the 8 days off until the meet will let me get back to 100% and I feel confident about getting 550/60 in the deadlift.
For some reason, I can’t help but be fascinated by the guy doing triceps pushdowns in the background at the start of that vid. Rest up this week and destroy everyone and everything on Saturday. Or at least set some PRs.
[quote]Element_26 wrote:
For some reason, I can’t help but be fascinated by the guy doing triceps pushdowns in the background at the start of that vid. Rest up this week and destroy everyone and everything on Saturday. Or at least set some PRs.[/quote]
Haha, there is definitely something about the jeans and combat boot combination that makes it hard to turn away!
Thanks for the encouragement. I have just been resting up, stretching, and making sure my weight stays in check so far this week. I have been weighing between 271-273 this week so I will be fine for the weigh-in on Friday. I can’t wait to compete.
Very happy with how today went. My bench warmup went fine. I felt strong and ready to go. With my first attempt, they were blasting the music behind me and I couldn’t here a thing, so I pressed before the command. Needless to say I got red lighted for that. My second attempt was 340. I got that pretty easily, although I felt off balance. My last attempt was 365. I gave it all I had but I just couldn’t push it past my sticking point. Again, I felt off balance. I was happy though that I got it off my chest with some speed, just need to work on that sticking point.
I was pretty sore in the back going into the deadlift. I took some advil, rolled everything out, which made me feel much better. My warmups went great. I felt strong and quick. My first attempt was 480 and was cake. My next attempt was 520 and I got redlighted cause I hitched at the top. This left me in a bad situation because I didn’t want my only deadlift make to be 480. I had planned on going for 560, but after the red lighted second attempt I decided to go for 545, a 10 pound PR. Luckily, I got it! It came off the floor really fast, but I had to really pull through the top. Three whites and a 10 pound PR. After the lift I realized that I could have done 560 (most likely, haha) but I think it was the smart decision. I would have been super pissed if I ended up with 480 as my top deadlift.
Overall, I had a great time. It was a well run meet. I have to say that I underestimated the toll doing the bench first would have on my deadlift, which is why I’m so happy with my 10 pound PR. Also, it was very helpful to see my weaknesses in action. For bench, it is the point where I got stuck, which I think is where I transition from my back to my triceps. With deadlift, it is the top. I need to do lots of rack pulls as accessories to build that up. The judge told me after that he was impressed with the speed of the bar off the bottom for deadlift and that a lot of tall guys have the problem I have. Once I work on my lockout, I think I could be in the high 500’ and maybe even 600 within a few months. Now it’s time to rest and recover. I feel very motivated to continue and can’t wait for my next meet.
Congrats Killerb - good lifting there. Shame about the bench, but your 340 looked solid and the 545 deadlift was nice. Very surprised that you got red-lighted on the second attempt, but you clearly didn’t let that phase you. Great job!
[quote]novaeer wrote:
Congrats on the performance!! Put some baby powder on those legs next time and it’ll help to eliminate all that friction at the top. Again, nice work.[/quote]
Thanks! I actually brought baby powder with me but got caught up in the meet and forget to put it on. I definitely need to start using it and also start doing some rack pulls to work on my finish.
[quote]Element_26 wrote:
Congrats Killerb - good lifting there. Shame about the bench, but your 340 looked solid and the 545 deadlift was nice. Very surprised that you got red-lighted on the second attempt, but you clearly didn’t let that phase you. Great job![/quote]
Thanks broski. I am a little disappointed about bench. For some reason I couldn’t get balanced on the bench. You can see in the video that I kept on going to my left for some reason. Also, with the 365 I flared my elbows too early.
I am happy about the deadlift, especially since I was so sore after bench. If I hadn’t gotten red lighted at 520 (which I think was kind of a bullshit call), I would have gone for a little more. But I am happy with the PR.
