That stat tracker tracks ALL powerlifting federations across the world! IPF included.
2 Likes
All you have to do is compete?
1 Like
Hey buddy, lots of catching up in your log and some monster lifts (the 4.25 inch deficit DL was badass), but most of all, congrats on the boy. I have 2 - the oldest is me through and through. Combative, wild, fun, annoying, all of it.
I second @Frank_C ās suggestion about the baby sleeping in itās own room. We did have the baby with us for the first 2-3 weeks because she was breastfeeding, which big J acknowledged throws a wrench into the own room thing, but if you get a good glider rocking chair for the baby room, the wife can half doze while feeding, or you can get up and bring the baby to her. I know 2 couples who did co sleeping for 2+ years, and they are both in the middle of divorce proceedings. Iām sure it can work, but trust me, you DO NOT want a baby in the bed with you all the time.
My biggest piece of advice is insisting on people buying you diapers and wipes, or eventually formula if the missus stops before the one-year cows milk milestone. Clothes can be hand me downs. Toys can be hand me downs. Diapers and wipes are expensive and creep up on you. We told all our friends and family right off the bat, WE DO NOT WANT CLOTHES OR TOYS, GET US DIAPERS AND WIPES. We bought our first box of diapers a couple months after my sonās first birthday. If you guys are wealthy, maybe thatās unnecessary, but otherwise it can be a godsend.
5 Likes
Yep! The stat tracker seems like it has your results up on it 2-3months after the competition (after they pull the results from your federation for an update). They have done an awesome job.
Hey Flap, thanks for popping in! I appreciate the kind words and advice. Iām extremely excited for the little guy to join the family. Fortunately, both my wife and I agree on having him sleep in his own room. It is going to be one heck of a learning experience though!
Good advice on the diapers and wipes as gifts. Iām throwing a āDiaper Keggerā for my buddies and the entry fee to the party is a case of diapers, so that should at least get us started.
Thanks again for stopping by and offering your suggestions from your experience.
6 Likes
(Yesterdayās workout)
Traphouse Barbell W4D3
DE UPPER
Bench Press - Against red bands, doubled. Trying to stop ~1in off of chest, as fast as possible.
195 x 3 (regular grip)
195 x 3 (regular grip)
195 x 3 (regular grip)
195 x 3 (close grip)
195 x 3 (close grip)
195 x 3 (close grip)
195 x 3 (wide grip)
195 x 3 (wide grip)
195 x 3 (wide grip)
I am not an explosive bencher. Triceps werenāt overly impressed with the speed that I was trying to push these reps at. Hopefully I will see some carryover to my bench, because this is clearly a weak point.
Standing OH Scrape-the-rack Press
95lbs x 20
95lbs x 20
SUPERSET
Football Bar Bent Over Rows
185 x 10
185 x 10
185 x 10
Chinups
5
5
5
GIANT SET
Seated DB Shrug-Clean and Press
20lb x 10
20lb x 10
20lb x 10
35lb Steering Wheel - Held out in front, arms straight
20
20
20
Incline Bench DB Shrugs
55lbs x 20
55lbs x 20
55lbs x 20
GIANT SET
1 & 1/2 Palms Up DB Curls (Seated) - 1/2 way up, down, full rep, down
25lbs x 6
25lbs x 6
25lbs x 6
Triceps Extensions (Light) - 200 total
Thick Rope x 25reps (50lbs loaded)
Thick Rope x 25reps (50lbs loaded)
Red Band x 100
Red x 50
āBody Sawā/Pike
20/5
15/6
20/6
Finisher: - he almost told me to skip it, because at this point I was toast (shoulders, traps, rear delts were exhausted), but I told him to throw it at me.
Pushup Ascending Pyramid - 1 to 15
1
2
3
4
5
6
7
8
9
10
I only went to 10, the rest of the sets would have been ugly.
I had some stomach issues last night and did not sleep very well. I also could really feel my shoulders still fatigued while trying to sleep. I might take a half day off work today (meeting this morning), stomach is still giving me some issues.
7 Likes
Sorry man! I find thereās a fine line with training. Push it just hard enough and you sleep like a baby. A little too far and your uncomfortable all night. Stress triggers sour stomach for me be it physical stress or mental. Sometimes when I power through more than I should I pay the price later
Thanks man, I actually didnāt really think about this being a potential cause.
I made some homemade falafels last night, so I attributed it to the chick peas I consumedā¦which could still very well be the root cause.
Thatās a hell of a workout! I actually like that feeling when you know you killed it. I donāt like the after effects, sleep issues and such. I think I am a Masochist though and sometimes if Iām training a buddy a Sadist lol. ācome on one more repā you know that rep that keeps repeating and doesnāt end. You donāt hear from them for around a week later.
4 Likes
Haha, same man. During the workout I enjoy punishing my body. My coach happens to be a sadist lol, deadly combo.
Examples:
āPut more weight on!ā, when that was clearly an RPE10.5 and I thought he helped the bar up (since my eyes were closed I was pushing so damn hard on the bar).
āWhat the hell are you waiting for?!?ā, when you are at 22seconds of rest between setsā¦
āYou look like a god-damn fish out of water!ā, when attempting some randomly concocted ab or hamstring movement that you have never seen or tried before.
āFaster, faster! We arenāt in enter hometown, we actually work hard in here!ā, when he feels you need a kick in the ass, just because.
Is it bad that I love this type of motivation? I definitely thrive off of it in the weight room, but it could also lead to my demise, recovery-wiseā¦ lol
4 Likes
Haha, donāt know whatās worse the body pain or the mental abuse. One things for sure, you will have skin like a rhino. That is a killer combo though, a Masochist with a sadist coach ā¦ That sounds like the road to glory, or the stairway to heaven, one or the other lol
3 Likes
Sounds like the student teacher relationship in Whiplash. Has he threatened to fuck you like a pig if you donāt do banded deadlifts on his exact tempo?
2 Likes
Haha! Time will tell, time will tellā¦
Is my response off the record? lol I believe he said āsquealing hogā.
2 Likes
Yeah, totally. We still have issues getting ours into his bed and itās a mercy we do split custody with his bio dad.
Mate that looks like a hell of a work out. All this conjugate stuff looks interesting but also very complex. I really hope it delivers the results you are looking for.
3 Likes
I had the same impression, but then I looked into it.
Upper lower split.
One day ME on a variation that works on a weak point, doing a 5 3 og 1 rep max on that lift.
From here you do a supplemental that works the same muscles/movement.
Then assistance.
DE days you work on speed on the main lift against bands or chains, the purpose here is speed on the bar, not weight. Meaning if itās to slow take weight of.
After this the same supplemental and assistance as ME day.
Easy.
Brian Alsruhe says that on DE days he uses the comp stance grip everything, but uses bands or chains.
Piece of cakeā¦ on the writing, not so sure in the real world.
anyways Fuark Sleepy youāre a beast.
2 Likes
I would tend to agree! Iām fortunate to have a coach who has taken all thinking out of the equation for me. I just show up. He wonāt even tell me what lift Iām doing that day until Iām done warming up.
Oh man, me too. Iām really believing in the system right now and giving it a damn good effort, so Iām really hoping Iāll have something to show for it. There is no doubt in my mind that my weak points are MUCH stronger than when I first started, and a lot of my nagging/reoccurring aches and pains have been almost non-existent. Even if I donāt see strength gains immediately coming out of this block of training, I have learned some things to apply to my long-term training plan.
The only thing Iām nervous about right now is the lack of training specificity for bench and squat. No pause bench and all wide stance box squats. Not worries about deadlift because for me, a pull is a pull is a pull. Sure, heights (off blocks or deficit), bands, foot width, etc. all play a role, but the deadlift is just a simple lift for me with not nearly as much focus on technique.
Great description of it Mort! Iāve been running it for nearly 4 weeks and couldnāt have described it that well lol.
Also, it looks like Iāll be running the little 3-week ādelayed transformationā peak from Westside before my next comp (whenever that may be). Coach quickly ran through it the other day, but I need to find it online to completely understand it. Something about a max box squat 21 days out, I will be investigating further.
3 Likes
You know this is more important than any program.
Looks like variety and accessory work is what youāve been missing!
The exact specificity might not be there, but your body doesnāt know that. Itās still using your CNS to fire rapidly with max effort. Iād guess that your comp work on DE day is enough to keep the involved muscles firing in a coordinated manner too. Thatās all it takes.
The reason performance sucks after a layoff is that the CNS and muscle coordination (firing every fiber right on time) get worse. I think youāll be fine.
You might even surprise yourself because youāre hammering your weaknesses. If your triceps are stronger then they might help you accelerate the bar after the pause better than before.
2 Likes
We arenāt actually doing comp work on DE day, this will change as we get closer to the meet (~5 weeks out). We are still often using lift variations for the DE work, the template that Mort was talking about was Brianās version of Conjugate (following the main principles).
This is the part Iām banking on. A lot of weakly volume has been thrown at my weak points, and Iāve been feeling pretty darn strong these days. I think I should see some new strength after dialing back in my form on the competition lifts approaching the meet.
1 Like
Quote the appropriate typo there bud! See what I did there?!?
3 Likes
Tee hee I guess my brain was onto the next thought when I was typing that! Iām surprised your carb-depleted brain caught it 
I would be in a severe state of mental fog if I was in your shoes!
3 Likes