Rack Pulls:
Below the knee
5x275, 315x1, 295x1, 225x5
Standing Calf:
10x245, 10x265, 8x335
A compressed week and I’m ready for a day or two off.
Haven’t done conventional deads since injury and these felt really good compared to sumo. For some reason, sumo stresses the hip flexors a bit more than conventional for me.
Tried Rack Pulls below the knee rather than at the knee. They are a lot harder than I thought they would be. Seems like I can pull 50lbs more at the knee than a few inches below. Interesting.
A decent week considering I was coming off the flu at the start. Looking forward to 5/3/1 next week.
Eco - Ya just never know what the day will bring. I felt pretty good today and pushed my back beyond what I’ve done over the last 3 months. I take it a day at a time. Thanks for keeping up on my log.
OG - Bass Fish’in sounds REALLY good right now. If the weather and moon is right, I may just give it a go.
Your leverages are probably better for conventional. If you look around the 'net you might be able to find some sort measurements which tell you which style you are better suited for. I know I measured strongly sumo, no wonder conventional always felt awful.
Good pulling, OP. I have read several people comment here that there is a spot between the knee and pulling from the floor where its harder than pulling from the floor. You lose leverage, momentum, and the benefit of leg drive. Keep up the good work.
I posted the zercher vs front squats question over on Meats thread because I don’t have a good answer for you. I find front squats more technically difficult but can use a lot more weight with zerchers. We’ll have to check his thread later.
Thanks for the query Eco. Will be watching for a response from the mountain top. Until then, I’ll keep sacrificing at the alter of Wendler.
OK Wendler fans, many of you may know this but for those like me who like to have a rep goal in mind when you hit the gym, I did a little 6th grade algebra on the 1RM calculator. Its been a long time since 6th grade so some of you math wizards should double check me.
For your last money set you should shoot for:
Week 1: 9 reps
Week 2: 7 reps
Week 3: 5 reps
Each of these should approximately equal your true 1RM which your weekly numbers are based on.
Note: This only applies to Wendler formulas for your weekly working weight on the last set.
Try the above rep goals against your own 5/3/1 last set working weight and see if the 1RM calculation holds true.
From memory:
1RM = (reps x weight x .0333) + weight
Reps = (1RM - weight)/(weight x .0333)
Good solid bench day. Some idiot took one of the safety bars and probably used it as a door stop somewhere. Had to ask one of the cardio dudes for a spot. Fortunately he didn’t need to touch the bar. The reps were flying up today.
Feels good to wake up stronger than I’ve ever been in my life.
Ran out of time to do anything else.
I wasn’t happy with my last 5/3/1 set of 3 reps. They were hard, but I was being too cautious so I went for another set for 5.
After the BBB sets my legs are fried. I need to work harder on mobility. I don’t feel like I’m getting enough depth. Pretty sure I’m parallel as measured with a box, but I feel like I should be going a bit deeper.
[quote]Oldman Powers wrote:
State Raw Records:
198lb Open Class - 29 year old
Bench 330.50
Deadlift 573.00
Squat 418.75
No Raw records for 198lb Masters II (50-54) class in at USAPL’s goheavy.net
Next Masters II is 220lbs
Bench 342.75
Deadlift 451.75
Squat 402.2
Gives me some targets to shoot for. Bench is in the bag.
I’m I looking at the right “drug free” and “raw” league?[/quote]
I am a USAPL member. The USAPL is a popular federation, and they are very strict on rules, compared to some other feds, from what I understand. They have only had a RAW division for a couple of years, however, which is why there may be some gaps in the records, especially for us old guys. This makes it kinda fun, because, at least at the state level, all of the RAW PL records in my division are within striking distance.
I am a USAPL member. The USAPL is a popular federation, and they are very strict on rules, compared to some other feds, from what I understand. They have only had a RAW division for a couple of years, however, which is why there may be some gaps in the records, especially for us old guys. This makes it kinda fun, because, at least at the state level, all of the RAW PL records in my division are within striking distance. [/quote]
Cool! I sent an email to my local rep tonight.
I hear that I have to buy a mantard. Not sure I’m ready for that. Can’t I just show up in a thong?
Nope. You need a mantard, tighty whities, long socks, a no-logo t-shirt, and some flat-sole shoes. Belts, wraps, and sigle-ply gear is optional. No thongs allowed. You will have a blast.
I am a USAPL member. The USAPL is a popular federation, and they are very strict on rules, compared to some other feds, from what I understand. They have only had a RAW division for a couple of years, however, which is why there may be some gaps in the records, especially for us old guys. This makes it kinda fun, because, at least at the state level, all of the RAW PL records in my division are within striking distance. [/quote]
Cool! I sent an email to my local rep tonight.
I hear that I have to buy a mantard. Not sure I’m ready for that. Can’t I just show up in a thong?[/quote]
looks like someone has the competition bug, how exciting!