(maybe not a great idea to do these right after Kroc rows)
Band Pull-aparts (monster mini band)
1x18
1x15
Obviously LOTS of room for improvement. Will rotate exercise, wave volume and intensity as needed. Plan to work primarily on back strength this 17 week cycle but will address what I think are my biggest weaknesses on this day.
3 Board Press (pinkies on rings)
2x6x185
1x5x185
1x5x175
DB Bench Press
1x5x65
1x6x55
DB Flyes
1x7x35
1x7x30
Zercher squats (beltless, wide stance)
5x5x205
Other than Zerchers everything felt like a big load of suck today. Will probably take me a week to get back in the groove. Can’t believe I was THAT WEAK on board presses today, but plenty of room for improvement, HOORAY! Amazing how hard the slow eccentric makes the bench.
Hopefully I can add some muscle mass to the upper body in the next 6 weeks. I measured myself for a new bench shirt and Titan says I have the upper body of a 148 pound weight class lifter.
I was thinking of taking one more easy week before jumping in but when I woke up this morning I knew today was the day to start back at it.
Hopefully I can add some muscle mass to the upper body in the next 6 weeks. I measured myself for a new bench shirt and Titan says I have the upper body of a 148 pound weight class lifter.
[/quote]
LOL!
Hopefully you’ll crack the 165 pound class soon!
I’ll be following this program your on to see how it works. It sounds interesting.
Hopefully I can add some muscle mass to the upper body in the next 6 weeks. I measured myself for a new bench shirt and Titan says I have the upper body of a 148 pound weight class lifter.
LOL!
Hopefully you’ll crack the 165 pound class soon!
I’ll be following this program your on to see how it works. It sounds interesting.[/quote]
Exactly, at 198 I hope to have the upper body of a 165er. That would be amazing! If my bench is moving in the right direction I really don’t give a damn but I am quite sure more upper body muscle mass would do me well.
Incidentally, Titan’s data shows my lower body to be that of a 181. My thought process on all of this, I am way too tall to be a 181. So I plan on going up to 220 over the next 2 years relatively lean.
The added bodyweight would really help your bench and probably your squat, plus has the added benefit of making your equipment tighter, subsequently raising the potential for carryover. I have been competing @ 220 since I first started competing a couple years back, but I plan on maximizing what I can do with this bodyweight before I make any decisions about dropping or adding weight.
12/22/08 Modi wrote:
Trust me, the closer you get, the harder it gets, and you may find yourself moving up a couple of weight classes in the process.
[quote]12/22/08 mrodock wrote:
I think I will hold in the 165’s because my weight hasn’t fluctuated for 5 months and I do not allow myself to rely on extra food for recovery. Once I accomplish something in the 165’s I may move up though.[/quote]
[quote]mrodock wrote:
So I plan on going up to 220 over the next 2 years relatively lean.[/quote]
Heheh, I knew you’d come around. I won’t say anything else.
[quote]novaeer wrote:
The added bodyweight would really help your bench and probably your squat, plus has the added benefit of making your equipment tighter, subsequently raising the potential for carryover. I have been competing @ 220 since I first started competing a couple years back, but I plan on maximizing what I can do with this bodyweight before I make any decisions about dropping or adding weight. [/quote]
novaeer I certainly agree. How tall are you out of curiosity?
[quote]Modi wrote:
12/22/08 Modi wrote:
Trust me, the closer you get, the harder it gets, and you may find yourself moving up a couple of weight classes in the process.
12/22/08 mrodock wrote:
I think I will hold in the 165’s because my weight hasn’t fluctuated for 5 months and I do not allow myself to rely on extra food for recovery. Once I accomplish something in the 165’s I may move up though.
mrodock wrote:
So I plan on going up to 220 over the next 2 years relatively lean.
Heheh, I knew you’d come around. I won’t say anything else. ;)[/quote]
I feel so far removed from that mentality. When a friend said he was the tallest or second tallest in his division at nationals at 5’4" I started to recognize the whole 165 thing wasn’t going to work.
[quote]mrodock wrote:
novaeer wrote:
The added bodyweight would really help your bench and probably your squat, plus has the added benefit of making your equipment tighter, subsequently raising the potential for carryover. I have been competing @ 220 since I first started competing a couple years back, but I plan on maximizing what I can do with this bodyweight before I make any decisions about dropping or adding weight.
novaeer I certainly agree. How tall are you out of curiosity?[/quote]
5’8", so I’m not what you would call a lean 220. I’m not a fatty, but my abs have been in hibernation for about 3 years now. I prefer having one big strong ab.
[quote]novaeer wrote:
mrodock wrote:
novaeer wrote:
The added bodyweight would really help your bench and probably your squat, plus has the added benefit of making your equipment tighter, subsequently raising the potential for carryover. I have been competing @ 220 since I first started competing a couple years back, but I plan on maximizing what I can do with this bodyweight before I make any decisions about dropping or adding weight.
novaeer I certainly agree. How tall are you out of curiosity?
5’8", so I’m not what you would call a lean 220. I’m not a fatty, but my abs have been in hibernation for about 3 years now. I prefer having one big strong ab.[/quote]
One big strong ab will get a person a lot further in powerlifting.
add 46 Metal King Sumo Deadlifter
0x430 (felt out of position near lockout so I dropped it, watched on video it was actually in good position)
3x1x425 (started feeling much more comfortable in the suit, bar was really stalling at lockout)
2x1x455 (these were better and bloodier)
Deadlift from below knees
1x4x250 (50%)
2x4x300 (60%)
3x3x350 (70%)
4x3x400 (80%) My hands have never hurt this fucking much.
DB Reverse Lunges
5x5x50’s
Push-ups with monster mini-band
3x10
I am really focusing on lockout out my sumo deadlift LOWER. I noticed at the meet that my pulls were locked out ridiculously high. If I focus on it I think I can lock out a couple of inches above my knees. This will be my predominant focus for deadlift during this cycle.
I have made some real strides in the suit which I am happy about.
My back extensors feel like someone beat them with a sledgehammer. I might be squatting with a belt on Sunday . . .
I am really focusing on lockout out my sumo deadlift LOWER. I noticed at the meet that my pulls were locked out ridiculously high. If I focus on it I think I can lock out a couple of inches above my knees. This will be my predominant focus for deadlift during this cycle.
[/quote]
How are you addressing this? I would love to eliminate some/any distance on my lockout.
The only thing I’ve figured out so far is a wider stance, but it’s a very gradual process (for me anyway).
I am really focusing on lockout out my sumo deadlift LOWER. I noticed at the meet that my pulls were locked out ridiculously high. If I focus on it I think I can lock out a couple of inches above my knees. This will be my predominant focus for deadlift during this cycle.
How are you addressing this? I would love to eliminate some/any distance on my lockout.
The only thing I’ve figured out so far is a wider stance, but it’s a very gradual process (for me anyway).[/quote]
he’s been dropping his hips lower and locking out with shoulders back instead of shrugged up. that’s the changes i’ve seen so far. i’m his training partner btw.
I am really focusing on lockout out my sumo deadlift LOWER. I noticed at the meet that my pulls were locked out ridiculously high. If I focus on it I think I can lock out a couple of inches above my knees. This will be my predominant focus for deadlift during this cycle.
How are you addressing this? I would love to eliminate some/any distance on my lockout.
The only thing I’ve figured out so far is a wider stance, but it’s a very gradual process (for me anyway).
he’s been dropping his hips lower and locking out with shoulders back instead of shrugged up. that’s the changes i’ve seen so far. i’m his training partner btw.[/quote]
Thanks. I’ll have to figure out the shoulders back thing to see if I have any range that could be eliminated.
I am really focusing on lockout out my sumo deadlift LOWER. I noticed at the meet that my pulls were locked out ridiculously high. If I focus on it I think I can lock out a couple of inches above my knees. This will be my predominant focus for deadlift during this cycle.
How are you addressing this? I would love to eliminate some/any distance on my lockout.
The only thing I’ve figured out so far is a wider stance, but it’s a very gradual process (for me anyway).
he’s been dropping his hips lower and locking out with shoulders back instead of shrugged up. that’s the changes i’ve seen so far. i’m his training partner btw.
Thanks. I’ll have to figure out the shoulders back thing to see if I have any range that could be eliminated.[/quote]
Dropshot has the right idea . . . perhaps my approach isn’t quite as cerebral as he thinks though. I am basically just trying to feel my lockout with the bar as low as possible (really focusing on this with my warm-up sets). I think sometimes I keep pulling with my back, trying to pull UP when all I really have to do is roll the shoulders back and get the hips through. Your upper body lockout is one of the biggest things I am trying to emphasize.
My theory is once you get the bar above the knees there isn’t a whole lot of UP necessary in the movement.
I suppose we all have a lowest point we can feasibly lockout given our individual dimensions.
The reason I really wanted to start exploring the whole locking out lower is because my meet pull lockouts look as high as a conventional pull lockout. I’d just recommend filming yourself with 135 and see how low you can lock it out.
