Solid performance, man. Congrats.
Meet recap! 7/16/2011
I weighed in the night before at 272.somthing pounds. Okay I?m in the meet and no worries about being over. So then I went into the gym to get the right adjustment for the monolift. I have to admit it was pretty cool, although I will also admit that I need time to work out of the monolift because it did throw me off. I?ll explain more later. Then after that we went to red lobster and feasted.
So on meet day, I hardly slept the night before and I woke at 6am, I had a protein drink with oats in it and some supplements and a powerbar. So we get to plaza fitness at 8am and basically sat around and chilled for about an hour and I was in the second flight, so it was time to start warming up at beginning of first flight. Each flight of squatters had 7 in the first and 8 in the second. I was 3rd in the second. I was nervous, sweating and excited at the same time. Warmups felt ridiculously light. I was starting to feel a little better. Warmups went 1355,1355,put suit on, 2254,3152,4052 put belt on4552 felt good, time to go. So my friend wrapped my knees about the time I was 3 out. So my name is called and I go out there and focus on what I need to do. So I set up take a deep breath and unrack, start to descend and started to fall forward toward the bottom.
- YouTube
Fuark! I didn?t get enough air in and my eyes drifted down. So I focused on what I did wrong and notified the judge before my next attempt that I would walk out the next one. This time I focused hard on getting in a lot of air and keep my eyes up and I smoked that one 3 whites. - YouTube
So now I could go on with my planned next attempt of 565. Same thing came out of the hole strong, but this one was a bit tougher, but no problem 3 whites.
- YouTube
So after that I had a lot of time, so I put my ipod in and ate a bunch of power bars, 3 or 4 of them. For nutrition for the day I had a couple of gallons of cold water with me 10 power bars a lot of extend(branch chain amino acid drink), and jac3ed for my stimulants. So I chilled and ate, and focused on my next lifts that I would need to make to get my total. There were a bunch of bench flights, 3 or four of them. I was in the last one first one in that flight. So since I had a lot of time I did some shoulder stuff, rotator stuff and etc. Then at the beginning of the flight before mine I started to warm up 1355,1355,1852,2251,245*1, then I was called and setup and 275 went down a lot easier than I anticipated.
So instead of the jump I had previously planned I went straight to 315 and nailed that one too.
So now I was looking at weights that I?d failed over and over again in the recent training cycle. So I went with 325. Setup, gripped and locked the sucker out.
Not bad, pretty happy with my bench today.
So knowing what I?d accomplished so far, I felt pretty good overall, but by now my energy was starting to wane. Also by now the flights were moving pretty fast. So only a power bar and more extend and water. A little side note, I didn?t know that it was required to wear knee high socks for the meet. Whoops! So asked around to see if anyone had any tape, and found some and taped up my lower legs. Kinda looked funny, but got the job done.
So warm-ups went okay for deads, 1355,2253,3151,3651, 425*1. I then put my belt and got ready to go. Put my wrist wraps on and chalked up while the guy before me did his lift. Was feeling good, had my music on in between lifts and I was ready to go. My name is called, focused on the bar with 475 on it, set up and took a deep breath, tightened up and explode up and locked it out.
So then it was time to get what I came here for. I wanted the 1400 total so I went right for it. Put 515 on there and same result locked it out no problem. I did have to work a little more for this one, but did it.
So at this time I was mentally done. I accomplished my goal of 1400 and was beat, but my friend and the guy who had the biggest deadlift in the contest convinced me to take another attempt and go for a pr. So 540 it was. I tried to focus and get it. But I just didn?t have much left and after looking back at my dead videos, this one in particular I pretty much stifflegged my deads all day. No wonder it hardly moved.
Trav, thanks buddy.
Mim, thank you.
Ink thanks man, hope all is okay with your dad man.
Xjustice, gracias bro.
Great write up and sweet vids man. Your second and third squats looked fantastic. Sounds like you had a great time, and congrats on kicking ass and hitting the total you went for. Nice work, LWI
Well done
Great work brotha. Looked like an awesome time! Way to crush your goal!
Nice job dude! I saw Curtis Tewalt standing behind you in the deadlift video…I’m guessing he’s the one that pulled 770? That dude is a straight up fuckin monster, looks like Ed Coan. I want to be him when I grow up.
Ink, i did have a good time. Who knows i might do one again someday.
DF, thanks brother. I’ll be following your meet at the end of the month, so make sure you do the bernie dance for us. I was too shy to do it at the meet.
Ty, yep thats him. He is a beast like you said, but he is also a really good guy as well. He was one of the guys who congratulated you on every lift. It was pretty cool to see the camaraderie there at the meet. Most of the guys there were like that as well.
Going to go lighter overall this week and increase my volume compared to where i was the last month or so.
Leg training:
Squats:15510,1555,2455,2455
Leg press:20015,40012,600*10
Romanion deads:13510,22510,225*10
Leg extensions:11012,11012,110*12
Lying leg curls:8012,8012,80*12
Machine calf extensions:11010,15010,21010,2706
Done, felt pretty good overall.
Chest and triceps training:
Bench:13510,1355,added slingshot and wrist wraps2255,2255,225*5 Slingshot does help my shoulders out alot.
Incline db press:6010,7010,80*10
Skull crushers:7510,7510,9510,9510
Overhead rope extensions:610,810,1210 drop 612
lots of rotator cuff work with bands
Done
Well i had a belt blow on me this last week, no power steering, and a couple of pulleys that were part of the belt broke off as well. So i’ve been stuck at home for the last 4 days, so i only did a little light band work for arms, chest and back mainly just to feel like i did something. Man it’s nice to have power steering back. Gonna have to make time for car maintenance so if it goes out again, i will just get it fixed. Sucks to drive during the summer without power steering.
Leg training:
Squats:bar10,bar10,1355,1355,2253,2753,3153,3653,4053,2255,225*5 Was certainly different to go back to raw squatting. Everything felt relatively fast, but chest collapsed in the hole a little and i think i might have cut a few short as well. I also need to get a new belt, after using a single prong belt for so long, my double prong belt sucks.
HS leg extension:5010,7010,100*8
Seated leg curls:10010,14510,17510,2058
Standing single leg curls:4010,508,50*8
Standing calf raises:150104sets
Done, on the accessory work i mostly went for feel.
Found this song over the weekend and found it to be pretty cool. Totally copying dove.
Awesome! Great recap and vids Herc. Sorry to hear about the car, little stuff like that is such a pain in the butt to deal with.
Thanks patch. Just a few minor things that needs work now.
Chest and triceps training: I got to try some new things out with training and had some fun with it.
Bench:bar20,bar15,9510,1355,1855,2253,2753,2255,135*5
Incline hs press:1pps10 added mini bands just bands15 1pps+bands15,2pps10,1pps*15
CT one arm side presses on Incline HS:1pps10,1pps+2512,1pps+25*12 I like these, nice way to really isolate the pecs.
Overhead db extensions:6510,8510,10510 drop7530 drop to single arm overhead extensions32.510 drop2512 drop15*20
Db tate presses:4010,5010,60*10
Done, overall a great session. Good pump and good form work with bench. R shoulder still isn’t 100% but i think as long as i keep up the prehab work and be really carefull with form it should be okay.
Deads and back training: I’m am going to try and start working on my sumo pulls. I want to start becoming a more well rounded lifter and work on my weaknesses more. My groin/adductor region is really weak.
Deads:sumo1553,conv1553,sumo1553,conv1553,sumo2052,conv2052,sumo2552,conv2552,sumo3052(vid),3052 Today my legs are still fatiqued and sore from tuesday. So kept deads light and worked on form. Next week i will have things spaced out better
Form Critique of my sumo pulls. At the end i tried to sum up that they got rid of one of the platforms, meant to say “As you can see they replaced the platform with an old cable station” Not much blood in the brain at the time i guess.
Ct’s kayak rows:708,1005,1305,1605 I gotta admit i liked these, i could really feel them in the lats and i got a noticible pump in the lats.
Single arm cable rows from bottom attachment:7010,10010,16010,10010(this set was with an exaggerated hold for 2 secs at peak contraction)
Done, felt like alot of work, but was tired and sore so i just had some fun with the workout and tried a couple of new things out.
Shoulder and bicep training: My triceps and my lats and teres major area are sore as hell right now. Felt really stiff, so i tried to focus on feel and if i wasn’t feeling an exercise very well i just went to another one.
Warmups db swings 3015,6010
Seated db press:4515,5510,7510,906
Cable laterals:2015,2510,2512drop2015
Lying incline db rear laterals:25124sets
hs shrugs:2pps122sets, traps felt terrible so stopped here
Barbell curls:6512,8510,85*10 wasn’t feeling good so moved on
Single arm preacher curls:2515,3012
Db curls3012,5012
Reverse curls:7012,8012
Done, shoulders didn’t feel really good, probably partially due to the soreness. So i was carefull overall since when my shoulders feel like this i have a tendency to get injured.
Squat training: I am going to do some mini cycles with bands and ramp up the weight each week for 3 weeks then deload, then hopefully by then i will have a new belt and i will do the same in gear and see how my squat responds to ramping up with supramaximal work after that. I haven’t given it a good go with that approach and i want to stick to it and see how i respond to it.
Warmups, db swings, 3015,3015,47.5*10
Rb squats:1355,2255,3353,4252,5151,6052(vid, didn’t hit depth sorry guys, i will do better next week, and i will video my earlier attempts to make certain i hit depth next week.) 335*5 with focus on going deep.
605 RB squat
Front squat holds:13515secs,13515secs,22510secs,22510secs
Leg extensions:10010,13010,17510,20510
Seated leg curls:13010,17510,205*5
Standing leg curls:4010,4510,5010,5510
Did the adductor and abductor machines as active rest inbetween standing leg curl sets
Finished with db swings 40*20
Done, i like db swings, great warmup and a less embarrassing way to activate the glutes. I will try to do more of these as warmups and eventually as part of conditioning stuff. I am not happy with my depth today, i will continue to work on that and i will do better next week.
I don’t really know much about sumo form, but Dixie said to roll the bar away then back, and I found that to be really helpful for setting up. Maybe give it a try?
[quote]Heracles_rocks wrote:
… a less embarrassing way to activate the glutes.[/quote]
Lol, I didn’t think guys cared about this stuff. I usually try to find the most isolated corners for my various air humping movements.
[quote]Patch2 wrote:
I don’t really know much about sumo form, but Dixie said to roll the bar away then back, and I found that to be really helpful for setting up. Maybe give it a try?
[quote]Heracles_rocks wrote:
… a less embarrassing way to activate the glutes.[/quote]
Lol, I didn’t think guys cared about this stuff. I usually try to find the most isolated corners for my various air humping movements.
[/quote]
Rolling it can be a great way to initiate the pulling motion by generating some momentum, it’s just never been very comfortable for me. Probably should play around with it though and see if i can get it to help me.
Regarding the hip thruster stuff, i set up the cable machine, did 1.5 reps and said the hell with it and didn’t do it again. Until now, db swings, are great. Now i can spend less time on the treadmill.
Bench training:I am going to try to train my bench supramaximally as well using my sling shot and bands to overload the top portion of the bench. I do wish i had chains though, i think that would be a great way to get that overload as well. I am thinking about getting a simple blast shirt from inzer when i order my belt in the next couple of days as well.
Bench:13510,1355, added bands bar5,1355,1853,2253,275*2(vid, probably woulda got the third but spotter stepped in, oh well) Earlier sets i did a good job of getting my feet under me, kinda forgot a little bit on the last set.
275 vid
Incline db press:5512,7512,85*12
Incline hs press:1pps15,2pps12,2pps+258 finished with CT’s sideways one arm press 1pps12.
Done, so i am really trying to adopt the approach of one heavy exercise and the rest lighter feel/form work and i think it is helping and my shoulder feels better doing this as well. Using the slingshot really helps the shoulders out too, probably will keep that in for awhile and see how it goes.