Way to grind out that second pull.
Real solid effort. When I get a little more time I will send you a pm, couple things I think might help. Good work bud!
[quote]Ramo wrote:
Way to grind out that second pull.
Real solid effort. When I get a little more time I will send you a pm, couple things I think might help. Good work bud![/quote]
Thanks man, really appreciate it
I have thoughts about the meet now that I have a little objectivity.
Here it is in case anyone that was interested didn’t see the link on the previous page: First Meet 2 28 09 - YouTube.
Squat:
Attempt 1, 340:
I hit my last warm-up rep about 2 minutes before I was called for my opener so I took my time a little. I think that my mistiming my warm-ups is why 340 looked a lot harder than it should have been.
Attempt 2, 370:
I thought this felt pretty easy. I’m usually pretty slow with near max attempts. I wasn’t sure how much I should put on the bar for the 3rd attempt. I was nearly certain I was good for 390-400. I really wanted a shot at 400 and thought I could pull it off.
Attempt 3, 400:
I got my depth about perfect, the first two were really deep (first one on purpose to set a positive precedent). I felt REALLY good coming out of the hole, I was in reasonable position, and then I hit a vicious sticking point. I thought I was going to bust through it. Whether I had to push for 2 seconds or 10 seconds I really thought I was going to be able to overcome it. Then my chest caved in and the spotters grabbed the bar.
At the time when the spotters took the bar I thought I had busted the sticking point! I don’t think I was thinking too clearly, haha. Anyway I was trying to regain my balance and then I “fell” forward, because they were walking me into the rack. Kind of humorous the more I think about it. I am pretty happy that I was this damn close to hitting 400.
Matt McGorry gave me some really good advice on this squat, push my elbows forward and then my chest wouldn’t have collapsed.
Bench:
Attempt 1, 210
Pretty light weight, had to pause it a little longer than I expected (after looking at it on video it didn’t seem long at all). When I was going up I felt that I was going to reach lockout unevenly so I slowed down with my left (weaker arm, shoulder) and picked up with my right and locked it out properly.
Attempt 2, 230
I hit a sticking point about 3-4 inches? from lockout and I just haven’t learned how to lock something out when I have 0 momentum on bench press. I tried for a couple seconds longer but I knew that I was out of my groove, wouldn’t be able to lock it out and I needed all the energy I could get for the next attempt.
Attempt 3, 230
Just flat out didn’t go well!
Very disappointed in bench. I’ve been stuck at 225 for awhile now (about 4.5 months, which considering I’ve been working out for 9 months is just too damn long). I think at one point in my cycle I was probably good for around 235, but I peaked too early and just wasn’t right on meet day. I really don’t want to be a shitty bencher, I want to figure this out so damn bad. Hopefully I respond to Sheiko but if not I’ll figure something else out.
Deadlift
As pissed off as I was after bench I did something that was probably quite stupid but I’m actually happy I did it. The goal was to hit a 500 deadlift and I was damn near positive I would be able to do it. So after bench I said, fuck that, I’m going 520. So instead of opening at 420 I opened at 440.
Attempt 1, 440:
Harder than I thought it would be. More I watch it the more I think I hitched slightly. Curious what others think. Honestly when I locked it out I thought I’d get 3 red lights.
Attempt 2, 470:
Pretty hard, in some ways it looked better to me than 440. The center judge thought I ramped. She later changed her call. I had never heard of ramping before that day (shows how much I have to learn). Anyone have thoughts?
Attempt 3, 485:
I knew I didn’t have 500 in me so I went for something I felt would be very brutal but I figured I could get it done. Just when I passed my knees I felt my right quadratus lumborum starting to pull. I said “fuck this” and dropped the bar. Looking at it again I think I saw myself flinch a little. Anyways, very glad I bailed on it, not worth being out a few weeks to potentially add 15 pounds to my total.
Total: 1050
General thoughts:
I think I did some dumb things and some smart things. I was very happy that I fought that 400 squat and never considered giving up, was positive the entire time. Wished I would have considered that the paused were a touch longer than I was used to and called for 220 or 225. Need to work on a more arced bar path, much better leg drive, and lowering the bar more decisively (I have fought lowering it unevenly).
Deadlift, I’m glad that I went closer to my PR in my 2nd attempt. I didn’t need to hit 460, would have meant absolutely nothing, a wasted attempt. I really like Modi’s strategy, go for a 5 to 10 pound PR on the 2nd attempt. Conservative on the first, and the 3rd attempt is dependent on the 2nd. Just makes a lot of sense to me. For my first meet I wanted to error slightly on the side of caution. Looks like I didn’t need to do that on squat (lift I was most concerned with) and had to do it on bench.
Not sure when I will compete again, but be awhile. I’ll be working hard though on my weaknesses and my programming won’t get any easier, just smarter.
Modi told me not to set a date that I want to reach Elite status by, of course he was exactly right. I thought I could get there faster by expecting to get there faster. I am going to focus much more on the process and I think that is how I will be ultimately successful and realize my potential.
If anyone would be willing to list the mechanical problems with my bench and then rank order them from most important to least important to fix. I’ll have plenty of time to work on mechanics with Sheiko but I’ll need to prioritize otherwise I’ll try to work on too much and nothing will really stick.
One more thing, I’m quite certain I am going to switch to sumo deadlifts, at least for awhile. Not really sure what my 1 rep max is, will find out this week.
So I will be doing the Sheiko 13 week program, but during the conditioning week I will be testing my 1 rep max on the sumo deadlift. So I will be adjusting things around that so I don’t wear myself out too much before I start the program. I got some advice from Matt McGorry, so I think I’m in pretty good shape.
Squat
1x5x185 (50%)
2x4x220 (60%)
Sumo Deadlift
4x1x315
Bench (paused)
1x5x115 (50%)
2x4x135 (60%)
3x3x160 (70%)
DB Flyes
3x10x20
Dragon Flags
3x15
Easy session, I am following the upper body stuff of the conditioning week precisely but changing the lower body so I’ll be ready to pull a max on Sunday. Everything felt good, especially the sumo deadlift. I was actually quite surprised by how good it felt. I taped myself bench pressing on my last set and it looks as though I lower the bar WAY TOO LOW, so I will be adjusting this.
Incline press (paused)
3x4x135
Dips
3x8x+25lb.
Face pulls (light)
3x10x96
Bent over Y’s
4x15x5’s
I’m following the upper body conditioning week protocol and adjusting the lower body for my 1 rep max test of my sumo deadlift on Sunday. Want to be as fresh as possible.
[quote]mrodock wrote:
I’m following the upper body conditioning week protocol and adjusting the lower body for my 1 rep max test of my sumo deadlift on Sunday. Want to be as fresh as possible.[/quote]
Good luck tomorrow.
[quote]Modi wrote:
mrodock wrote:
I’m following the upper body conditioning week protocol and adjusting the lower body for my 1 rep max test of my sumo deadlift on Sunday. Want to be as fresh as possible.
Good luck tomorrow.
[/quote]
Thanks man, felt really good on them on Wednesday so I hope it translates to a new record on deadlift.
Sumo deadlift max testing:
Sumo deadlift 1RM testing
1x315
1x365
1x405
1x450
1x480
0x500 (barely broke it off the ground)
Bench (paused)
1x5x115
2x4x135
3x3x160
I hope these numbers don’t intimidate anyone too much, hahaha
DB Flyes
3x10x25
Dips
1x8xBW
1x8x+25
1x6x+25
Looks like adding 25 pounds might be a bit much to start.
I got a lot of help on my bench form from a very accomplished lifter at my gym today, it is already starting to feel worlds better and I’ll get plenty of technique drilling with Sheiko.
He also helped me with my start position on sumo deads (still needs work). Sheiko starts next week, pretty pumped about it.
It was cool to add 5 pounds to my best conventional deadlift the 2nd time doing sumo. Especially considering it was just 8 days after my first meet. Although I am not completely thrilled with my form I think it is already better than my conventional form on max effort lifts so i think that is really a good sign.
I am really looking forward to seeing how my deadlift will be looking in about 6 months. Also, had a good laugh after falling on my ass.
Nice work on the Deadlift.
Just as an FYI, you hyperextend a lot at the end of the DL, which can cause a lot of back problems. You only need to finish in a vertical position with your hips locked out, no back extension needed.
Good luck with Sheiko next week.
[quote]Modi wrote:
Nice work on the Deadlift.
Just as an FYI, you hyperextend a lot at the end of the DL, which can cause a lot of back problems. You only need to finish in a vertical position with your hips locked out, no back extension needed.
Good luck with Sheiko next week.[/quote]
Yeah the lockout position is a bad habit that I am trying hard to break. I have great difficultly feeling when I am locked out and it probably has to do with some gluteal amnesia.
This week is pretty horrible in school so that will make my first week of Sheiko all the more fun and interesting.
I think you should stay with the +25 for a while because you are getting more than 5 reps. Keep working on it.
What did you learn on Bench form?
[quote]Bagger wrote:
Dips
1x8xBW
1x8x+25
1x6x+25
Looks like adding 25 pounds might be a bit much to start.
I got a lot of help on my bench form from a very accomplished lifter at my gym today, it is already starting to feel worlds better and I’ll get plenty of technique drilling with Sheiko.
I think you should stay with the +25 for a while because you are getting more than 5 reps. Keep working on it.
What did you learn on Bench form?[/quote]
Once I get into the programming I’m supposed to do 5 sets of 8. I think I’ll try to stick to it in so far as I can the first time through, but I agree with your sentiment. I’d keep adding weight as long as I could do 5 reps in the past, I eventually got to a set of 4 +80. Needless to say my lockout used to be better (it will be again).
The basic idea was I was really TRYING to get an arch but was getting almost nothing. He helped me with that but I still need a ton of work on it. I may need to improve my thoracic spine mobility. Once I got at least a little bit of an arch it became quite a bit easier to get my upper back extremely tight and I’m getting better at keeping it that way. My bar path was extremely jacked up. I was damn near lowering to my stomach. I now feel that I’m lowering to my neck but it is really just below the nipples. Also he told me to move my grip out, which also feels better (I used to be stronger on close grip than normal or illegal wide). It is all going to take work to get dialed in but it is really starting to feel worlds better. I really feel that bench is the most technical lift and it is my technically weakest. So hopefully with all the practice I will be getting along with this lifter’s eyes (he’s willing to help me on Sundays) and your eyes and others I can really get my technique dialed in. I DO NOT want to be a 2 lift wonder, I want to be solid on all 3, well and curls of course. Wait, I don’t do curls, SHIT!
Sheiko Week 1/12, Day 1
sets x reps x weight
Bench (paused)
1x4x125 (55%)
1x3x135 (60%)
1x3x160 (70%)
4x3x170 (75%)
Squat (beltless)
1x5x195 (50%)
1x5x230 (60%)
4x5x270 (70%)
Bench (paused)
1x4x125 (55%)
2x4x145 (65%)
4x4x160 (70%)
Dumbbell Flyes
5x10x25
Good morning (beltless)
5x5x155
90 minutes
Dragon Flags 3x25
So the way I am going to measure the amount of time it takes is start the timer when I am ready to start my first work set of the day and end the timer when I finish my last work set of the listed exercises. If I do an exercise or two afterwards, usually abs, maybe some direct upper back work I will not count that in the time. I am trying to improve my work capacity by being able to complete these workouts relatively quickly.
Bench could have gone a fair amount better. In my 2nd bench session, on the 4x4x160 the weight definitely didn’t feel heavy. But by then my upper back started to get really fatigued and on the last rep of each set around half-way up I would lose the upper back tightness on my left side only. That is, my left arm was shooting up faster than my left. I don’t think if this is an upper back weakness issue or if my left shoulder, pec is simply weaker. I do remember doing 1 arm db presses and my left was a decent amount weaker. I may do a couple fewer sets of dips on one session a weak and do some incline dumbbell shoulder presses. Also, to make sure I have the upper back working properly I am going to do some static holds on the chest supported rows roughly replicating the shoulders back position of the bench press.
One other thing for me to keep in mind is that I was supposed to do this session Wednesday, but because this week is so stupid busy I could fit it in much better today, leaving with my next session Friday. Will be interesting to see how the rest of the weekend unfolds on bench.
Sheiko Week 1/12, Day 2
Deadlift (27 min.)
1x3x240 (50%)
2x5x290 (60%)
2x3x335 (70%)
3x3x360 (75%)
Bench Press
1x5x125 (55%)
1x5x145 (65%)
4x4x160 (70%)
Dips
5x8x+15 (perfect weight)
Sumo Rack Pulls (just below knee cap)
1x3x240 (50%)
2x4x290 (60%)
2x3x335 (70%)
3x3x385 (80%)
Lunge (slight cambered bar)
5x5x155 (easy at beginning, hard at end)
2 hours flat
Face Pulls
2x15x125
1x10x125
Anti Rotation from sit-up position
3x15x25
Easy session, but my prissy hands hurt. Had an extra day off but also pulled an all-nighter and had to fight through a bunch of school shit. Also didn’t feel up to making time to do much else besides walk around campus and take a 30 minute walk for GPP, that will change immediately, I’m on spring break and get in the swing of things.
Probably broke out about even in the end on everything. Will be interesting to see how the first 3 weeks go.
I like the idea of doing higher volume but dropping the intensity, so far it just feels right.
Looking good.
Yeah, your hands will take a beating on the days you DL twice. Not much you can do, but you get a break from pulling twice on week 4 and week 8, and then the last 4 weeks will really taper back. I found it to be the worst on days that I did DL up to knees followed by DL’s (weeks 2 and 6).
Don’t kill yourself on the DB flyes or Lunges. I made sure not to approach failure on them. You’ll get plenty of work from the Benching and Squatting. The other stuff is just to promote bloodflow and keep your shoulders/hips mobile.
[quote]mrodock wrote:
Sheiko Week 1/12, Day 2
Probably broke out about even in the end on everything. Will be interesting to see how the first 3 weeks go.
I like the idea of doing higher volume but dropping the intensity, so far it just feels right.[/quote]
This will be interesting to watch. I may have missed it, but what is your primary goal for the Sheiko training? Looking to bust through some plateau? How will you measure success?
[quote]Bagger wrote:
mrodock wrote:
Sheiko Week 1/12, Day 2
Probably broke out about even in the end on everything. Will be interesting to see how the first 3 weeks go.
I like the idea of doing higher volume but dropping the intensity, so far it just feels right.
This will be interesting to watch. I may have missed it, but what is your primary goal for the Sheiko training? Looking to bust through some plateau? How will you measure success?[/quote]
#1 goal: See if my body responds well to this sort of training. I think that I have consistently had my intensity too high and my volume too low. This is my chance to see. I will also start to get an idea of what my work capacity is. So far as I’m aware Sheiko is the most rigorously tested system and is designed to take someone from any level (with enough talent and work) to an elite or better lifter.
If I respond to this cycle well I plan on employing Sheiko principles so long as I think they work. And if they work now I don’t know why they won’t continue to work, provided I change things up a little here and there. The main thing is each year building your work capacity so you can handle a greater amount of volume. Once you start to get close to your potential you may find that increasing volume further is not helpful, then intensity is raised. I have never used a program that has this amount of “complexity.” That is, most of what I have done has had linear progression, whether it be each workout or each week.
Well most recently linear progression (weekly) didn’t work for shit. So I am trying something where volume and intensity are waved, and I am working on building my work capacity and at no point is intensity extremely high (which seems to be what I burn out on the fastest).
#2 goal: Get stronger!
#3 goal: Get a lot of technique practice on each of the 3 main lifts, many of the reps with relatively light weight so it doesn’t kill me.
#4 goal: Enjoy the pain
If you are interested in Sheiko Eric Talmant sells a 4 DVD set of a seminar he did in St. Louis last year.
There is a lot of great information for the beginner or seasoned powerlifter alike. His DVD series is primarily what got me interested in Sheiko. Also, the best lifter at the gym I belong to uses a variation of Sheiko.