[quote]ALKoHoLiK wrote:
Great job on all of that shit. I don’t see how you do all that volume. I guess that’s why you’re stronger than I…
[/quote]
He doesn’t actually do all that stuff. He watched someone else in the gym do it then he took all the credit for it. Here’s how his training session actually went:
Squat: empty bar x 10
-got tired so I sat down and watched a spin class for 10 minutes
Good mornings (AKA, bending over to tie my shoes from a standing position)
2 sets
-I counted doing my left shoe as 1 set and the right shoe as another
[quote]ALKoHoLiK wrote:
Great job on all of that shit. I don’t see how you do all that volume. I guess that’s why you’re stronger than I…
Good luck with the face pulls and rows. I know you’re ready for that shoulder to heal up[/quote]
Most of the exercises I do aren’t particularly difficult, especially at my current poundages! I was telling my wife this morning, the way my powerlifting training is organized: I squat, deadlift, and do a shit load of exercises that I’m either terrible at, I hate, or both.
There are a lot of different ways to get stronger! I do a lot of different exercises because my upper body is pretty jacked up. I don’t do many exercises for the lower body at all.
I started doing scapular wall slides and forearm wall slides (a Shirley Sahrmann special). Shoulder is feeling pretty good, I might be out of the woods now (knock on wood, wait, shit, is that bad luck?).
[quote]novaeer wrote:
ALKoHoLiK wrote:
Great job on all of that shit. I don’t see how you do all that volume. I guess that’s why you’re stronger than I…
He doesn’t actually do all that stuff. He watched someone else in the gym do it then he took all the credit for it. Here’s how his training session actually went:
Squat: empty bar x 10
-got tired so I sat down and watched a spin class for 10 minutes
Good mornings (AKA, bending over to tie my shoes from a standing position)
2 sets
-I counted doing my left shoe as 1 set and the right shoe as another
Curls in the squat rack
5 sets of 10
You get the picture…[/quote]
Oh shit, this is remarkably close to my workout. Let me make a couple of corrections.
Zercher squat (EZ bar)
2x5
you got the good mornings exactly correct
Fat bar squats (to work my grip)
1x5 (hands got tired)
Stone looks
5x5 (looked menacingly at strongman atlas stones.
Tricep kickbacks on deadlift platform
1x8xdandelion
1x6xdandelion
1x2xdandelion
3x0xdandelion (couldn’t budge the fucker)
I’m not an idiot, I know triceps are the key to a big bench, not biceps!
I felt as though i accomplished a lot in this session. First and foremost i ripped up my hands deadlifting for the first time in about 8 weeks, awesome! Also, i got some good suit work in, and learned i don’t need 500+ on the bar to learn something. Just trying to make each rep as textbook as i am capable. Each rep was progressively cleaner.
The tire was fun, i plan to do these every other week. They really smoke the hamstrings, glutes, erectors, upper back, chest, and CV system.
[quote]ALKoHoLiK wrote:
Well not all of it is muscle granted… I can see the outline to my four pack but it isn’t define (:[/quote]
Neither is mine! When I was 150 pounds the largest part of my waist was 31.5", now it is 36" and I am 200 pounds. I don’t think I want to go much above 36" though. I don’t need Type 2 Diabetes in the name of powerlifting. I know, I know, I lack committment!
Band Pushdowns (monster mini-band)
1x22, 20, 15, 10, 12, 12, 12 (103 total reps)
Good session. Squats started out pretty easy, first reps were very fast. But I wore out pretty quick. I wasn’t sure whether I would do 4 sets of 5 or 5 sets of 5, but when the 4th set was really damn difficult I called it.
Hip is starting to feel better, some really damn good stuff in “Assess and Correct” from Cressey, Hartman and Robertson.
Shoulder felt funky on bench, particularly on the set @ 160. I massaged it a bit and decided to do all my intended sets. It feels fine now. I think the soreness I feel when I bench is just because it is weak AND lacks endurance.
And that’s all she wrote. I wanted to get more exercise variety into the 3 week transition block, now it will be a little less varied.
I like this approach better for seated rows. I get more volume, and hit higher weights.
Deadlifts were sort of weird. I had intended on doing 5 sets of 2 @ 80%. But each set felt relatively difficult but wasn’t difficult enough to justify stopping. So the eighth set was pretty difficult so I cut it there.
I got some help from a really good deadlifter today, 700 @ 220. Anyway he was telling me that my grip isn’t in the palm like it should be. So he got me to really screw my hands into the bar if that makes sense. I also started really squeezing with my thumbs which I noticed I wasn’t really doing before. My grip felt so stable today, I think I am improving.
I’m kind of figuring out my approach to deadlift programming for the next 12 weeks as I go. I’m getting it solidified now though!
I wanted to get this down for my reference. Here is the plan of attack for deadlift leading up to the meet at the end of January:
Week 1
6-8x2x80%
Week 2
2x2x80%
6x1x88% (suited)
Week 3
2x2x80%
4-6x1x85%
Week 4
1x1x75%
1x1x85% (suit)
5x1x88-92.5% (suit)
Weeks 5-8
-add 10 pounds to raw and suited max, repeat weeks 1-4, add volume if practical
Week 9
-Skills eval, work up to 1-2 singles at 515, maybe heavier??
Weeks 10-12
Taper, top sets at 75-80%
So my thinking is that in the next 12 weeks I might be able to squeeze 20 pounds out of my squat, maybe 30. In the deadlift I feel I have 40-60 pounds that are just waiting to be realized. So I really want to attack the deadlift, and if my volume drops slightly for squats, I’m not too concerned.
I probably will only get in my squat suit 1 time before the meet and work up to my projected opener, 570. But I will be in the deadlift suit 5 times before the meet. I was thinking of doing rack pulls, tire flips, shit like that but have decided against it. I’ll put all that energy into deadlifting. I was really concerned about my grip but thanks to some really good recent advice I think I have that figured out.
Band Pullthroughs
1x15xpurple band
3x15xpurple bands (2)
Hammer Curls
1x8x30
1x6x30
Leg Lowering
5x8
Things went well. Was glad that squat went well after a pretty difficult deadlift session on Friday, this is a very good sign. Anohter good sign is I am doing the sorts of things I hate doing, pullthroughs, curls, abs, high volume shoulder rehab stuff. Can’t wait until Wednesday to hit squats again. Then next week Friday I intend to get some video of suit deadlifting.
Anohter good sign is I am doing the sorts of things I hate doing, pullthroughs, curls, abs, high volume shoulder rehab stuff. Can’t wait until Wednesday to hit squats again. Then next week Friday I intend to get some video of suit deadlifting.[/quote]
the thing you hate the most are the most helpful.
Man you should be called “mrobeast”, man that’s some serious training volume.
so happy you already hit 200lbs, will meet you there ;).
Anohter good sign is I am doing the sorts of things I hate doing, pullthroughs, curls, abs, high volume shoulder rehab stuff. Can’t wait until Wednesday to hit squats again. Then next week Friday I intend to get some video of suit deadlifting.
the thing you hate the most are the most helpful.
Man you should be called “mrobeast”, man that’s some serious training volume.
so happy you already hit 200lbs, will meet you there ;).
[/quote]
I always wonder if people read my name mr odock. it should be read m rodock, but anyways!
I hate the machines even more than any of the stuff I’m doing, haha.
Just trying to work hard Tuchavito, when I look in your log I always feel like a lazy ass.
Yes, I’m 200 and a bit chubby. Will start working on leaning out.
I was really happy with this workout. For one, I was glad that I was able to do doubles at 80% without a belt, this is a really good sign, especially since I am not using a straight bar.
I think my wife used to be stronger than me on lat pulldowns, but that is changing now, YEEEEEEEEEAAAAAAAAHHHHHHHHHHH!!! I got her by 45 pounds now, she’ll never catch up!?
Shoulder felt pretty shitty on bench but this morning it feels great (I iced it after the workout). It is really odd but right around the anterior deltoid hurts quite a bit in my warm-up sets. It almost feels like it is just really weak through the bench ROM. Not entirely sure though.
Deadlift day on Friday is going to be fun, I get in the suit and I got some new deadlift shoes–wrestling shoes. From Chuck Taylors (maybe the worst sumo deadlift shoes on the planet), to Addidas Sambas, to Addidas wrestling shoes, I’ve come a long way!