[quote]Crippler56 wrote:
Beast. I want the emskee poster on my garage wall. Keep working. [/quote]
(Me too.)
Thanks dude, I will. We’ll be watching you.
[quote]barbedwired wrote:
welcome back sir.
Def taking some notes and already applying the EMOM (idea) into my training/log.
[/quote]
Thanks, good to be back.
Old school West Side.
Your deadlift form always inspires me to improve mine. 450 every 30 seconds for 7 1/2 minutes is serious work.
Awesome, i will be following. Glad to see you posting again emskee.
[quote]DBasler wrote:
Your deadlift form always inspires me to improve mine. 450 every 30 seconds for 7 1/2 minutes is serious work. [/quote]
I was going to quit at 12 and then I remembered that I was going to post this so I did 15.
I was panting.
Gg figure, aerobic singles.
Anyhow, thank you very much.
Speaking of DL form, did you see Alpha’s video post from his latest contest? Brilliant.
[quote]Heracles_rocks wrote:
Awesome, i will be following. Glad to see you posting again emskee. [/quote]
Thanks. Had to come back.
Ya know you gotta keep going, even after 83,365,246 setbacks.
Never Strong Enough…
Right?
3/30/2015
Deadlift Assistance:
Some people call them:
SQUATS:
45 x 15
135 x 3
225 x 2 (Reehbands ON, looking good)
275 x 1 (loose belt on)
325 x 1 (grab another notch on the belt, still not tight)
375 x 6 x 2 EMOM, same semi tight belt, push as hard and as fast as possible
Then…walked 2 miles in 34 minutes. Yup, I know, but walking hurts my lower back and aggravates the nerve pain in my R leg. I’m slowly working up to some distance/time thing. In the mean time, no comments and stay off my lawn! Find walking makes quad/hammy pain go away. (duh)
As far as this “almost” workout goes, 6 doubles in 5 minutes and 8 seconds still makes me breathe hard and it reminds me how to push when I don’t want to, so mission accomplished. Too much squatting and my knees/lower back start to ache and then I can only squat and DL on alternate weeks. (I’m 57 dammit) I am experimenting on volume vs. intensity trying to find a mix which lets me DL once per week and still get some kind of squatting in.
I am, and shall most probably forever remain a 33.333333333333%er, that is a 1 of 3 powerlifter, a DL specialist, a bend over and pull like heller, a one dimensional lifter, a sell-out, a lazy ass, a One Trick Pony, emskee.
Oh, I just found this. I was looking in the wrong section. Glad to see you started it up again.
[quote]LoRez wrote:
Oh, I just found this. I was looking in the wrong section. Glad to see you started it up again.[/quote]
You know, you did also nudge me to start one up. If I was cool I would have told you that I did. Oops.
In for the motivation. Especially on those days when I say -man, I’m too old for this…
[quote]punnyguy wrote:
In for the motivation. Especially on those days when I say -man, I’m too old for this…[/quote]
Yeah, I can dig that.
I cannot tell you when it was last that I went into a workout with enthusiasm. It is really not easy anymore. I’m feeling my age…
I started this log (with ample motivation from Alpha, LoRez, et al.) in order to keep myself honest.
If I feel that I must post, maybe that will be my motivation to lift like I’m the main character in today’s episode.
So, I hope this really helps you also. Thanks.
Since you’ve decided to hang around, could you share some of your training history? Current template? Anything you do to preserve your joints and mobility? Basically, I want to sit at your feet and learn!
Nice work, and there is nothing wrong with being a “one trick pony.”
[quote]Crippler56 wrote:
Nice work, and there is nothing wrong with being a “one trick pony.”[/quote]
Yer right, I suppose, but I’ve been called out on it before.
Also, I’d rather be the first to say it…
Thanks.
[quote]LiftingStrumpet wrote:
Since you’ve decided to hang around, could you share some of your training history? Current template? Anything you do to preserve your joints and mobility? Basically, I want to sit at your feet and learn![/quote]
Disclaimer: The probability that I am full of crap is not to be ignored.
A lot of my history is in my previous log. If you have the endurance…
I competitively powerlifted from about 1989 to 1999. Mostly as a 181. Set some state and national records in the deadlift. Still have an USAPL (ADFPA) Masters record from 1999.
Last July I set a national and a state record in the DL within the WNPF.
My training was heavily based on old school Westside: training by percents, sets of 3, 2 and 1, timed sets.
I know a lot of people don’t get this, but try doing a squat triple, EXPLOSIVELY, every minute on the minute for 8 sets at 70 - 75% of your 1RM. Or pull a dead at the same percentage every 30 seconds for 12 - 18 sets. It ain’t easy work. Then throw in some rep work, go home.
I find that at sets of more than 3, I will regulate my effort to get through the set. On singles to triples, I can rip into every rep as if it is the last thing I’ll ever do. My form stays good(ish)and I achieve reasonable reps per unit time (volume.)
My entire deadlift workout, when I was hitting from 600 -630 as a 181 took like 15 - 20 minutes once a week.
I still do this kind of stuff. Singles to triples, 3 - 5 week waves. It works for me and I don’t have to live in the weight room.
I’ve had some injuries. Disc ruptures cervical and lumbar (lumbar all levels) with moderate to severe lumbar stenosis. Disc bulges thoracic with dislocated rib causing costochondritis. Both shoulders have had surgical AC decompression. Right knee medial meniscus tear, untreated. Everything usually hurts all the time plus nerve pain in right leg and left arm. I cannot do overhead work because no matter what I have done, my arms do NOT go straight up. I imagine that the musculature in my shoulders is made up of Twizzlers.
I do not take anti inflammatories because I have been deemed “allergic” to NSAIDS. So I just troop along.
If you follow this for a few weeks you’ll see me loop through a cycle and pop into the next.
But, like I said, I am mostly OLD School Westside with some other stuff thrown in (almost whimsically) so that I feel like I’m a body builder or something.
The first Louie Simmons article on this was in PL USA magazine in the 1980s and looked like this…
Week one: 70% 8 sets of 3 one minute rest/sets
Week two: 75% 8 sets of 3 one minute rest/sets
Week four: 80% 6 sets of 2 one minute rest/ sets
Week five: 85% 4 sets of 2 one minute rest/sets
Week six: 70%x2, 75%x2 80%x2 85%x2, 90% 1-2 sets of 2 - 2 minutes rest/sets
I trained all three lifts like this for years. Got my DL from 530 (or thereabouts) to 630 in a couple of years this way.
Now I do singles for the DL like this…
Week one: 70% 15-18 sets of 1 one half min rest/sets
Week two: 75% 12-15 sets of 1 one half min rest/sets
Week three: 80% 8-10 sets of 1 one min rest/sets
Week four: 85% 4-6 sets of 1 one min rest/sets
Week five: 90% 1-3 singles of 1 - 2 min rest/set
For the longest time, I could not squat and DL in the same week, just too tough on the lower back and the knees. But now I am walking which seems to be helping. So I’m experimenting with squats on Monday, DL on Friday and that is what I’m doing in this log.
Anyway, it is nice of you to ask. Thank you. I really don’t think I know any thing no one else knows, but I know that it is fun/useful to see how other people train so please, stick around and watch. You may sit in a real chair.
Sincerely,
emskee
Thank you for all the details! I tend to think of Westside as being a cousin to voodoo, but your explanation makes it sound much more reasonable for a regular lifter.
[quote]LiftingStrumpet wrote:
Thank you for all the details! I tend to think of Westside as being a cousin to voodoo, but your explanation makes it sound much more reasonable for a regular lifter.[/quote]
Sure, you’re welcome.
Yeah. It sounds reasonable because it is old school Westside, based on Prilepinâ??s Chart, before all the bands and box squats and floor presses and speed sets and conjugate methods and…
As I see it, Westside is a research facility and Louie is one of the greatest empiricists in the history of powerlifting. As such and given Louie’s drive and determination (and brains), he is never through experimenting and discovering new things.
So Louie experiments and comes up with new techniques and these latest techniques are not necessarily a single method but are a philosophy based a lot on the individual lifter and often (not always)are best applied to elite lifters (or elite potentials) under his tutelage.
THIS DOES NOT MEAN THAT LOUIE’S EARLY WORK SOMEHOW HAS BEEN ZEROED OUT!!!
(…whew…)
But no one seems to remember the early stuff. You say Westside and what everybody visualizes is the last thing they saw to the exclusion of everything Louie has provided to us over the years.
So, I remain, fat dumb and happy, doing old style training by percents, against the clock, 5 week cycles, with assistance work as I see fit and I have done okay. I have been told many times that this kind of training does not work, that Prilepinâ??s Chart is not apposite to powerlifting for reasons A, B and C, and blah, blah, blah.
But, as they say, the proof of the pudding is in the tasting. I’ve tried it and I like it.
(BTW, Wendler has a 5/3/1 program based on Prilepin’s Chart.)
[quote]emskee wrote:
I trained all three lifts like this for years. Got my DL from 530 (or thereabouts) to 630 in a couple of years this way.[/quote]
How did you get your deadlift to 530 in the first place?
I took a break from regular deadlift (ok, mat pull) training for the past month, since I was experimenting with training in a commercial gym instead of my garage gym. (Conclusion: garage gym is better.) I’m thinking about going back to what I was doing, but considering some other options.
I’m pretty much just training a top set of 5 for a given day, and a backoff set at ~90% of that. In lieu of trying to elaborate, here’s a graph of what I was doing through February.
[quote]LoRez wrote:
How did you get your deadlift to 530 in the first place?
I took a break from regular deadlift (ok, mat pull) training for the past month, since I was experimenting with training in a commercial gym instead of my garage gym. (Conclusion: garage gym is better.) I’m thinking about going back to what I was doing, but considering some other options.
I’m pretty much just training a top set of 5 for a given day, and a backoff set at ~90% of that. In lieu of trying to elaborate, here’s a graph of what I was doing through February.
[/quote]
Lots of triples and doubles and singles, 3 or so sets, sometimes across, sometimes ramped. Lots of ugly slow reps. Lots of misses.
Then I would do pulls from pins (first trap tear.) SLDL. Good mornings. All kinds of useless crap.
Went to the stuff as above and I turned into a pretty fast from the floor kinda guy.
I tend to be maniacal (hence the injuries.)
Linear progression and self regulation = overdoing it in 3 weeks for me.
The above stuff keeps me honest and under the top edge of my death curve.
I think most humans do well with what you are doing. Sub-humans such as me…not so much.
4/1/2015
Bench(ish):
18" grip
45 x 15
95 x 5
135 x 3
165 x 2
195 x 8 x 3 EMOM, speed, first 2 reps TNG, 3rd paused
(2 minute break)
220 x 2 x 5 (2 minute rest)
V bar push downs:
105 x 12, x 8, x 4 (sets to failure) (~2 minutes rest)
Skull Crushers:
72.5 x 13, x 8 (sets to failure) (45 sec rest)
barbell front raise (18" grip):
100 x10, x 10