[quote]Bloobird wrote:
What are you goals for the meet?
Good luck for the meet! your damn strong! [/quote]
Thanks Bloombird.
It’s a little early to pin them down. I’d be happy with PR’s across the board. So anything over 502 for Squat, over 365 for Bench and over 605 for DL.
I guess something like 520/375/615 would make me happy for a 1510 unequipped total. Anything else would be gravy.
[quote]Modi wrote:
Bloobird wrote:
What are you goals for the meet?
Good luck for the meet! your damn strong!
Thanks Bloombird.
It’s a little early to pin them down. I’d be happy with PR’s across the board. So anything over 502 for Squat, over 365 for Bench and over 605 for DL.
I guess something like 520/375/615 would make me happy for a 1510 unequipped total. Anything else would be gravy.[/quote]
Cool, I’ll be rooting for you when the time comes.
I actually set a nice deadlift pr today, 10kg, from 100kg-110kg, hard as hell. I can’t imagine trying to lift over 2.5 times that.
The only thing that lets me down is my grip, which suprises me, I always thought I had a strong grip. Do you have any tips for grip when deadlifting, I try and stay DO, never felt comfortable mixed.
go mixed, or hook grip, do farmer holds, hanging chin holds, plate pinches, ect… work with a fat bar if u can
[quote]Bloobird wrote:
I actually set a nice deadlift pr today, 10kg, from 100kg-110kg, hard as hell. I can’t imagine trying to lift over 2.5 times that.
The only thing that lets me down is my grip, which suprises me, I always thought I had a strong grip. Do you have any tips for grip when deadlifting, I try and stay DO, never felt comfortable mixed.[/quote]
Nice job on the PR.
Bignate had some good suggestions. You could also try holding your last deadlift for time. Heavy bar holds, heavy shrugs with a hold at the end, etc.
But I prefer to use the mixed grip. It may take a while to get used to, but in order to hang on to heavy weights, you’re probably going to need to switch to hook or mixed. I don’t think I could pull much over 405 with a double overhead, but have no grip problems with 600lbs+ with a mixed grip.
I’ll try that stuff, I want to stay DO as long as I can, I’ve seen lots of videos of guys lifting 650lbs+ with DO grip, and its really impressive. I’ll try the bar hold too, as well as one arm hangs on a pull up bar.
[quote]Bloobird wrote:
I’ll try that stuff, I want to stay DO as long as I can, I’ve seen lots of videos of guys lifting 650lbs+ with DO grip, and its really impressive. I’ll try the bar hold too, as well as one arm hangs on a pull up bar. [/quote]
Are you sure they weren’t using a hook grip? It would be tough to tell the difference unless you had a serious close-up.
[quote]Modi wrote:
Are you sure they weren’t using a hook grip? It would be tough to tell the difference unless you had a serious close-up.[/quote]
Now that would be some serious paw strength. I’d never want to shake that person’s hands. I would figure it’d have to be the hook grip.
09/08/08 - Squat (ME)
A) Squat
…
365x1
415x1
465x3 (PR +10lbs)
425x3
425x3
B) Yoke Bar 16" Box Squat
365x3
405x3
445x2 (baseline PR)
C) Lat Pulldown (45 degree lean back, close grip)
100x8
160x6x5
D) GHR
8,8,8
Squats felt good today. I probably had another 5-10lbs in me which is a good sign, but it was still a good strain.
I used the Yoke Bar again this week and dropped from the 18" box to the 16" box. I was a little tired after the Squats, and didn’t want to miss a lift, so I just doubled the last set. I think there was a pretty good chance I would have missed it based on the first two reps.
I may hit some more back movements later today. This could be another double session day. I’d like to get some abs in as well…
Oops the 655 deadlift was actually shrugs for 625x20 double overhand by Matt Kroc, still crazy grip though.
[quote]Bloobird wrote:
Oops the 655 deadlift was actually shrugs for 625x20 double overhand by Matt Kroc, still crazy grip though.[/quote]
Hey man, if you can catch up with Kroc, all the more power to you.
09/10/08 - Bench (ME)
A) Flat Bench (1st rep paused)
…
275x1
325x5 (PR +20lbs)
325x5
315x2,2,2,1,1,1,1 (rest/pause)
225x20
B) JM Press
95x8
135x6x2
155x6
155x8 (PR +2 reps)
C) Plate Raise
45x20x3
Last weeks PR of 315x8 was without pausing the first rep. Pausing seems to take quite a bit out of me, and that’s why I almost always pause the first rep now.
The 20lb PR looks good on paper, and it was a good PR…However, last time I went for a 5RM I missed on the 5th rep, so my PR was 320x4. I’ll gladly take the extra 5lbs and the extra rep, but 20lbs is a little deceiving.
I was pretty burnt by the time I got to my high rep set. I’ve noticed that when I’m doing 5’s or higher on the work sets, my high rep set goes to shit. It’s decent when I do 3’s and when I work singles I seem to hit my best numbers.
JM’s are coming along nicely. Really starting to feel these down near the elbow. I have to hold myself back, because I can easily up the weight and lose the form on these.
09/13/08 - Deadlift (ME) and Shoulders (RE)
A) Deadlift with Chains
…
405x1
495x1
495+1 Chainx1
495+2 Chainsx1
495+3 Chainsx1
495+4 Chainsx1 (PR +40lbs)
495+5 Chainsx0
B) Seated Shoulder Press
135x5
185x5
225x6 (tie PR)
225x6
225x4
C) Pendlay Rows
225x8
275x10 (PR +2 reps)
275x12 (PR +4 reps)
275x10
D) GHR’s
10 (PR +1rep)
8
8
This was a pretty messed up week for me. Thursday was supposed to be my DL day, but I found out on Wednesday that I had to travel to New York for the day, so I went to work for a few hours, drove to NY (3 1/2 hours) worked there for 4 hours, and drove back. 7 hours in a car didn’t do my back any good. I was going to lift yesterday, but I still wasn’t feeling 100%, so I decided to combine DL and Shoulders. I still prefer to give each their own day, but it was my only option.
I decided that if my back was still tight, I’d just stick with speed DL’s with 405 today, but everything loosened up. I wore a belt for these, and finally felt like I got into a good pulling position. 495 with 4 Chains was very tough at lockout, but I had to give the 5th set of chains a try. I got above my knees and pulled as hard as I could, but it wasn’t happening. I’m not dissapointed with today’s effort.
Tied my Shoulder Press PR, and hit it again on the following set, after a very taxing DL session, so no complaints there.
I felt very strong on the Pendlay’s, but opted for a rep PR rather than putting any more stress on the low back. I was pretty gassed after these.
GHR’s…hmm. I’m getting better at these, but my knees still want to roll out, or maybe my hips want to externally rotate. I don’t know if this is a function of my glutes contracting so hard, or if I’m still being a pussy because they used to hurt my quads.
All in all, a very productive day. Time to eat and grow.
Very inspirational Modi, keep up the good work!
any plans on trying C-P again?
[quote]IronAbrams wrote:
Very inspirational Modi, keep up the good work![/quote]
Thanks man. I appreciate that.
[quote]zephead4747 wrote:
any plans on trying C-P again?[/quote]
Not in the near future. I don’t think I recover well enough to do that program again, unless I’m doing a huge bulk at the same time.
I’m waiting to see if this current cycle will pay off at my next meet. If it does, then I will probably run it again with a few tweeks.
09/15/08 - Squat (ME)
A) Squat
…
385x1
425x1
475x1
525x1 (not deep enough)
525x1 (PR +10lbs)
B) Lat Pulldowns
100x8
140x8x3
C) Abs
x some
My Squats felt good on my warmups. I had debated between a safe 5lb PR or going for 10lbs today. I opted for the 10lb PR and came up pretty easily on the first attempt at 525. I knew that my depth was off, just by how easy it felt. After looking at the video I knew I couldn’t count it. I left the bar loaded, and contemplated taking it a second time.
I took the second attempt down to where my elbows hit my outer thighs. This has always been deep enough in a meet, so I’m happy with the PR. This one was a grinder, and I cried out like a little girl trying to get through the sticking point. I actually greyed out a little and popped a blood vessel in my left eye, so it was a good strain.
Took it easy on everything else after that.
My lats were sore today from the Pendlay Rows on Saturday so I didn’t train them very hard.
09/17/08 - Bench (ME)
A) Flat Bench (1st rep paused)
…
275x1
315x
345x2 (miss on 3)
345x2
350x2 (PR +5lbs)
225x20
B) Close Grip Decline Bench
225x8x3
C) Band Pullaparts
10x3
Not the best session ever…
My warmups didn’t feel great today. And I’ve been very busy lately, so I’ve been a little rushed with my workouts, and don’t think I’m fully recovered from Monday’s heavy Squats.
I almost had the third rep at 345 which would have been a legitimate 5lb PR, but missed at my usual sticking point. I tried again, but the second rep was very slow, so I stuck with 2 reps. I haven’t set a PR for a double in a while, so I went back to my old logs, and found that 345x2 was my old record, so I loaded up 5 more pounds and managed to squeeze that one out. I had already used up a good deal of energy by that point.
The high rep set is getting worse. It’s definitely time to find a different movement for these.
I put an 8" box under the end of the Bench and finished off with some Decline Close Grips. I may use this as my high rep movement for the next few weeks.
That’s it. Not every day can be Earth shattering.
09/19/08 - Deadlift (ME)
A) 20" Elevated Deadlifts
…
405x1
495x1
585x1
675x1
755x1
805x1 (baseline PR)
855x1 (baseline PR? Lockout?)
B) RDL
225x8
315x8
405x8x3
C) BOR’s
135x8 (back fried)
abort…
D) Lat Pulldown (45 degree lean back)
120x8
150x6x3
I followed Meat’s advice with the Elevated Deads from mid thigh. I’m not entirely happy with today’s session. I feel like these should have been done from an inch or so lower. With the lighter weights they felt just fine, but I didn’t take into account just how much the bar was going to bend. 805 and 855 only came off the boxes by an inch or so. 855 felt like a good lockout, but the video looks like I could have squeezed a little harder. I also got up onto my toes on the last two sets, not sure what that was about.
The other issue is that at around 755 my shoulders are very depressed throughout the lift (not that I try to shrug them, but even lower than usual), so the range truly is another inch less. I really felt these in my mid/upper back and nothing in the lower, so I’m sure it was productive, but it looks gheyish with such a short ROM.
I dropped the weight for RDL’s and really tried to get the hammies more involved. My back was fried by the last set.
I couldn’t even get into a comfortable position for BOR’s beacuase my back was so pumped. I may move Horizontal Pulls to my Squat day, and Vertical Pulls to my DL day because this is happening more frequently and I have relied on LPD’s too much when it happens.
I looked at my GHR, gave it a quick pat on the pad, and walked on by. Nothing good would have come from it today. May hit a few sets tomorrow when the back is up to it.
just another gear whore pretending to do it RAW. without all that equipment, you are weak.
try it without the belt and wraps. everyone knows that a belt and wraps give you 100’s of pounds of help.
plus your lower back and abs are surely underdeveloped from using that belt.
i don’t even wear a supportive jock when i lift.
free ball’n…