Modi's Raw Powerlifting Log

Training Training Logs
901

11/28/09 - Bench Accessory Day

A) Adductor Rehab

B) Seated Shoulder Press
barx20
95x12
135x6
195x10 (PR +10lbs)
195x10
195x8
195x8
195x8

C) Incline Bench (1 and 1/2’s)
185x3
235x5,5,4.5

D) Rope Pushdowns
60x6
90x12x3

Today went ok, not great. My lats were fried from Thursdays DL day. I think the Kroc Rows really got them pretty good.

Normally I’d repeat this workout next week, but I will be away from Friday to Tuesday, so I will skip a few workouts. It will be good for my recovery. I will be in Jamaica at an all-inclusive for a long weekend. Gotta do what you gotta do.

902

195x10 seated? That is ridiculous.

Hope you have fun in Jamaica.

Here is my DL video:

Here is my Bench video:

I would love w/e critque you have.

903

[quote]ALKoHoLiK wrote:
195x10 seated? That is ridiculous.

Hope you have fun in Jamaica.
[/quote]

I’d really like to get it up to 225 in the near future, but this is the strongest I’ve been on Seated Shoulder Press. I would love to do these standing, but my basement ceiling is only 7’2" and I can already touch my knuckles to the ceiling.

I just finally got my computer back up and running, but can’t seem to watch any videos. I will check yours out as soon as I get this fixed. Or wait until tomorrow and check them at work.

Edit
All the other videos are showing up fine, so maybe just a problem with this one. I did check them out on youtube.

Bench: Take a big breath and hold it, you unrack the weight, exhale, and then take another breath. Once you exhale, you will never get as tight again. Big breath, unrack, lower, press, exhale, rerack. Also, I didn’t see a lot of leg drive. I would work on these two components. You might even get a little more by getting a lift off, and having a spotter in a position to help your lift. If you are worried about getting video, I spent $10 and got a cheap little collapsable tripod. That way you can set the camera up to record and take advantage of someone to liftoff/spot. Oh, and don’t hit the hooks on the way up. :wink:

DL: Looked solid. You may want to work on taking the slack out of the bar before you pull, but you don’t jerk the bar, so it’s not really a problem. Looks like you still have some left in you. Your grip is wider than it needs to be. I would think you could move it in an inch on each side and take advantage of a shorter pull, and less stress on the upper back. Good pull though. Add weight.

904

11/29/09 - Squat Day

A) Adductor Rehab

B) Reverse Band Squat to Pin #12 (Blue Bands)
135x10
225x5x2
315x5
405x5
455x5
495x5
545x5
585x5x3 (baseline PR)

C) Lat Pulldowns
100x6
140x6
175x10x5 (tie PR)

D) Abs on GHR w/Green Band
10x3

The Reverse Band Squats felt great today. I built a little box around the top of my rack so that I could wrap the bands around it and take up more of the slack. These were set up so they didn’t take anything off the top, and took about 155lbs off the bottom. I’m going to stick with this setup again next week and drop down to pin #11.

The adductor is starting to feel good, and it was great being able to walk out some real weight for a change. Once I get these down to parallel, I will drop down to the Green bands, then Purple, etc.

I didn’t have pain with any reps today. My biggest problem was that I managed to bend one of my safety bars last week when I missed a lift on Bench and slammed the weights down in anger. Today when I squatted to the pins, I was hitting one side first, and coming up uneven on some of my reps. I just loaded up a shit bar, turned the safety bar upside down, and slammed the weights down on it again until it returned to somewhat normal. Lesson learned…don’t throw a temper tantrum because of a missed lift.

905

12/02/09 - Bench Day

A) Bench (touch & go)
…275x1
315x1
350x3x3 (PR +5lbs)

B) 3 Grip Press (narrow,medium,wide) 90 sec rest between boards
0 Board - 245x4,4,4
1 Board - 245x4,4,4
2 Board - 245x4,4,4
3 Board - 245x4,4,4
4 Board - 245x4,4,4
5 Board - 245x4,4,4

C) EZ Curls
+100x6
+120x10x5

D) Adductor Rehab

Last week I missed my 3rd rep at 350 twice because I breathed out between reps and couldn’t stay tight. Today I held my breath and knocked these out solidly. Happy with the 5lb PR.

Next week I’ll see how I feel during warmups. My best touch and go bench is 380 (same as my best paused competition bench). I haven’t gone for an touch and go single for a long time, so it would be nice to get a PR there. If I feel strong I will go for 385 and/or 390. I really want to hit a 405 before I’m old and put out to pasture. If I don’t feel it during warmups I’m just going to bump up to 355 and try to get 3 more triples.

I increased the weight on the 3 grip press by 20lbs and got 3 sets of 4 at each board height. I’ll keep this weight the same and work towards 3 sets of 5 before adding weight. The extra 3 reps at each board will be harder than it looks on paper.

906

12/03/09 - DL Day

A) Deadlift
135x6
225x6
315x3
435x4x4
495x2
555x2
435x8 (PR +10lbs)

B) Shrugs (double overhand)
365x12x3

C1) Shrugs (straps)
495x20x2

C2) GHR
+25x8x2

D) Adductor Rehab

Deadlifts are starting to feel better and better. I think all the adductor rehab has given me a lot more mobility in my hips and I am getting them down and keeping them in a better position (for me). I’ll take a week off from DL’ing and then resume the program. The 435x8 was 10lbs heavier than last week and felt easier.

907

Great job on the 435x8.

What exactly is the adductor rehab?

908

[quote]ALKoHoLiK wrote:
Great job on the 435x8.

What exactly is the adductor rehab?[/quote]

Thanks.

A) Rehab (both legs)

A1) Spiderman Stretch
15secx3

A2) Hip Flexor Stretch (arms overhead)
15secx3

A3) Hamstring/Adductor Stretch
15sec/15secx3

A4) Piriformis Stretch
15secx3

A5) Foam Roll Adductor
10x3

A6) Foam Roll Piriformis
10x3

909

I made it official today. I paid my entry fee, and booked my flight and hotel room for the Arnold Sports Festival from March 4-7, 2010 in Columbus, OH.

Holy shit, I didn’t realize how big this thing is. I thought it was just PL, but there are something like 35 different events from Body Building to Powerlifting to Strongman, to every Martial Art under the sun, and they said there were 17,000 competitors and 170,000 spectators.

My only goal is to PR in everything and get that 600lb Squat that I bombed at Nationals.

910

[quote]Modi wrote:
I made it official today. I paid my entry fee, and booked my flight and hotel room for the Arnold Sports Festival from March 4-7, 2010 in Columbus, OH.

Holy shit, I didn’t realize how big this thing is. I thought it was just PL, but there are something like 35 different events from Body Building to Powerlifting to Strongman, to every Martial Art under the sun, and they said there were 17,000 competitors and 170,000 spectators.

My only goal is to PR in everything and get that 600lb Squat that I bombed at Nationals.[/quote]

Very exciting and quite funny that you thought it was just powerlifting.

911

[quote]mrodock wrote:

[quote]Modi wrote:
I made it official today. I paid my entry fee, and booked my flight and hotel room for the Arnold Sports Festival from March 4-7, 2010 in Columbus, OH.

Holy shit, I didn’t realize how big this thing is. I thought it was just PL, but there are something like 35 different events from Body Building to Powerlifting to Strongman, to every Martial Art under the sun, and they said there were 17,000 competitors and 170,000 spectators.

My only goal is to PR in everything and get that 600lb Squat that I bombed at Nationals.[/quote]

Very exciting and quite funny that you thought it was just powerlifting. [/quote]

Eh, what do I know?

912

BW - 265.5lbs

I survived Jamaica. Good times. It was 90-95 and sunny almost the whole time. I got back to Boston just in time for 40 degrees and snow.

12/09/09 - Bench Day

A) Bench (touch & go)
…275x1
315x1
355x1
385x1 (PR +5lbs)
390x1 (PR +10lbs)

B) 3 Grip Bench (narrow,medium,wide)
0 board - 245x5,5,5
1 board - 245x5,5,5
2 board - 245x5,5,5
3 board - 245x5,5,2
4 board - 245x5,4,3
5 board - 245x5,5,5

C) EZ Curls
EZ+100x10x3

I felt good on Bench today. 385 went up pretty easy, and 390 was slow but solid. I wasn’t sure I’d be good for much after a quick trip to Jamaica, a full travel day yesterday, and no where near enough sleep last night.

I think I should be good for 395 next week, and I’ll try for more if it’s there.

The 3 grip press has been good for adding a little mass, and just getting a lot of extra reps in. I thought I might have a shot at 3 sets of 5 at each board height, but I died hard on the 3 board. The 4 board was equally hard, and the 5 board is short enough that I can grind these out even when tired.

I don’t know what the next two days will hold for me training wise, so I just did a few sets of light curls and called it a day. I might be able to lift normal, but I have a lot of catch up to do at work, so Saturday might be my next real session. It’s supposed to be a deload week for my DL anyways, so not a bad thing.

913

Congrats on the PR Modi! Take a video of the 395 next week.

914

[quote]BlackLabel wrote:
Congrats on the PR Modi! Take a video of the 395 next week.[/quote]

Will do.

I’ve got video of the 385 and 390 from today, but I can’t upload them yet. After my computer crashed, I had to format the hard drive, and re-install everything. I still need to find the disk to re-intall the drivers for my camera.

915

Bench vids:

916

12/12/09 - Bench Accessory Day

A) Seated Shoulder Press
barx20
95x12
135x8
195x10,10,8

B) Incline Bench
185x5
225x6x3

C) Rope Pushdown
65x6
90x12x3

D) Adductor Rehab

I really didn’t feel all that strong today. I have been crazy busy at work, and not sleeping great, so I cut back the volume on the first exercise.

Nothing of note today.

917

[quote]Modi wrote:
Bench vids:

Impressive! Good song choice too

918

[quote]whup wrote:

[quote]Modi wrote:
Bench vids:

Impressive! Good song choice too[/quote]

Thanks, I really want to get 405 at some point. I feel like that would be a good accomplishment for me, and it’s something I’ve been chasing for quite some time. Gotta love the Drop Kick Murphy’s!

919

12/13/09 - Squat Day

A) Adductor Rehab

B) Reverse Band Squat w/Blues to Pin #11 (170lbs of help at the bottom)
barx20
135x20
225x10
315x10
405x5
455x5
495x5
545x5
585x5
635x4

585x3 to Pin #10 (185lbs of help at the bottom)

C) Lat Pulldowns
100x6
140x6
175x10x5

Rehab is coming along nicely. It takes quite a stretch to elicit the groin pain.

I lowered the safety pins another notch so these were 2 inches deeper than last week. At this height, the bands are taking no weight off the top and 170lbs off the bottom, last week it took 155lbs off the bottom.

Once I was warm, I didn’t even think about my injury, so I’m very happy with that. The first 3 reps at 635 were smooth, but I completely GM’d the 4th rep.

I decided that was enough at that weight, so I dropped the pins to #10, or another 2 inches and dropped back to 585. #10 is just below parallel for me, and the bands took 185 off at the bottom. All three reps felt off, I was hitting the pins on my right side much sooner than my left. I came up sideways on all 3 reps. On my 4th rep I hit so soon that I was twisted at the bottom, and just set it down on the pins. It wasn’t worth tweaking my back, so I tried to play it smart. It turned out that the band on the right side was choked a little higher, so it had a little more slack in it than the left side.

Next week I will switch to the Green Bands. I don’t know how much weight it will take off at the bottom, but my plan is to work back up to 585 at Pin #10 for a few sets, and keep progressing through the bands until I’m using straight weight.

920

I have only had 635 on my back once before and I just managed to power curtsy it. That was on my test day after the Smolov Cycle. I walked it out, squatted about 2" and aborted. Today the weight felt easy coming out of the rack. I think all the upper back work that I have been doing, along with the heavy abdominal work has really paid off, at least for walkouts. It just gives me a lot more confidence when the weight doesn’t feel like it’s going to crush me at the top.