Bench day:
Bench:bar5,1355,1855,2253,2451,2751,3053,3053(vid and a bench PR) I’ve done doubles but i’ve never gotten a triple with this weight before. Paused the first one slightly, i will continue to work on the pause more as i head into my meet on 3/31.
Close grip bench:1355,1855,2253,2653,265*3
Incline bench:1355,1855,2253,2503,250*3
Done, it was a good day. I got my lifts and shoulder is feeling good.
Woo Hoo on bench PR!
If your shoulder is hurting… y u no do dislocates?
I’m going to try to make my late summer adventure take place in Montana. I think the guys will be game, if it pans out I’ll let you know.
[quote]Patch2 wrote:
Woo Hoo on bench PR!
If your shoulder is hurting… y u no do dislocates?
I’m going to try to make my late summer adventure take place in Montana. I think the guys will be game, if it pans out I’ll let you know.[/quote]
This photo is cool as well.
Solid work in here Herc.
I am gonna x2 what patch said about dislocates, I have started doing them with a band, they make a world of difference.
Thanks DF and Patch. Shoulder actually feels good due all the little things i do outside of the gym. The baseball knot destroyer, the band pullaparts and yes the band dislocates(thanks patch) and foam rolling. I thought i was good from foam rolling multiple times a week, but that wasn’t enough. I didn’t realize just how many knots i had in my back till i got to those fuckers with the baseball.
Those pictures are awesome.
Been while…
just sayin Hewwo 
Bench looks solid man. For deadlift, don’t sit there that long. It fucks me over psychologically. Grip and fucking rip is my motto. Get angry!
Hi Mim, i’ll be by to check out your new log.
Kouba, you know i’ve tried to shorten the time to just focusing on flexing everything super hard to get as tight as possible(used to be longer). But you’re right i was not as agressive that day as i wanted to be. More than likely i will be at a different gym and be able to express myself more clearly. Besides i know that when i use ammonia that is fighting fire with fire and it is awesome. Just trying not to use it until the meet.
Squat day:
Squats:1355,1355,2255,3153,4053,4952,5451,5851 Everything was high today, first day working in my briefs since september. But i got a nice overload and i will taper down a little over the next few weeks and maybe just try some box squats and do a little more accessory work and hit the prowler. Then i think i am going to do bodybuilding/hypertrophy ranged reps for a couple of weeks and add in more conditioning then if things feel good i will start meet preparation for my meet in july which will be a full meet.
Done, got to the gym late and it takes forever inbetween sets, particularly getting the briefs on all the way. I still don’t think i had them on high enough. The videos show they were riding a little low. I did not get into reverse bands with briefs, felt heavy enough for today.
How wide is your stance?
[quote]DixiesFinest wrote:
How wide is your stance?[/quote]
Hard to describe, with raw work it’s just outside shoulder width. With these briefs i take it out about 6ish inches. I was about 6inches or so from the edge of the rack. I wouldn’t say really wide, but more mediumwide or so.
Takin it wider in gear will let you hit depth easier.
Do you know how to do the dip?
Wider in gear is the way to go for sure.
For the dip, i’ve seen it done alot by mark bell and his supertraining team members as well as Donnie Thompson. It is something i’ve thought about but haven’t forcefully tried as of yet.
[quote]Heracles_rocks wrote:
Wider in gear is the way to go for sure.
For the dip, i’ve seen it done alot by mark bell and his supertraining team members as well as Donnie Thompson. It is something i’ve thought about but haven’t forcefully tried as of yet.
[/quote]
Try a bit wider, see if it cant help you get a bit further down.
Ive been workin on it, I need to get a suit again and nail it down.
[quote]DixiesFinest wrote:
[quote]Heracles_rocks wrote:
Wider in gear is the way to go for sure.
For the dip, i’ve seen it done alot by mark bell and his supertraining team members as well as Donnie Thompson. It is something i’ve thought about but haven’t forcefully tried as of yet.
[/quote]
Try a bit wider, see if it cant help you get a bit further down.
Ive been workin on it, I need to get a suit again and nail it down.[/quote]
Next time i do work in my briefs or when i finally get into my pro squatter, i will work on going wider. I might try some wide stance box squats over the next few weeks for lighter work as i taper down for my Push/pull meet.
Do you follow Mark bell’s power project he’s been doing? There is some pretty good stuff in there if you haven’t.
So whereabouts throughout your powerlifting journey did you decide to go equipped?
I am always curious about these types of things.
[quote]Spock81 wrote:
So whereabouts throughout your powerlifting journey did you decide to go equipped?
I am always curious about these types of things. [/quote]
About a year ago in march, after a few months of focusing solely on powerlifting i decided to get a squat suit. By that time i had found out how awesome knee wraps made my knees feel. So i read up on them, and found that gear can help protect the hips which i also have issues with from time to time.
There’s also the fact that gear is badass and you can lift more with it. The problems i run into is that i train alone, so that makes it harder to use gear particularly bench shirts. I can get in my squat suit and briefs decently by myself, but having someone there to help makes it alot easier. I have yet to buy or wear a real bench shirt. I did buy a standard blast shirt but even with help it’s way too tight.
Note gear can hurt alot to wear. If it fits properly(read tightly) it will pinch you really good in the upper thigh region. It can also send your blood pressure skyhigh on a maximal lift particularly while wearing knees wraps as well.
Shoulder and accessories:
Seated db press:5520,6515,80*15
Superset of db laterals:2510,3010,30*10
and band pullaparts3*15
Superset of overhead rope extensions:810,1210,15*5
And db curls:3010,4010,50*5
Lot’s of band pushdowns, pullaparts and dislocates.
Done, didn’t get to do bench because benches were occupied and i didn’t bring my chalk thinking i wouldn’t need it.
Herc, I hope it’s not annoying that I pop in your log and natter you with questions all the time, ha-ha.
BUTTT
So how long have you been powerlifting for? And did anyone teach you/show you the ropes?
You just really seem to know what you’re doing and I feel like I’ve been doing stuff wrong for like 3 years and I am getting frustrated with wasting my time.
How long did you do stuff wrong for? (IF EVER)
[quote]Spock81 wrote:
Herc, I hope it’s not annoying that I pop in your log and natter you with questions all the time, ha-ha.[/quote]
Ask away, i have no problem answering any questions that i can help with.
[quote]So how long have you been powerlifting for? And did anyone teach you/show you the ropes?
You just really seem to know what you’re doing and I feel like I’ve been doing stuff wrong for like 3 years and I am getting frustrated with wasting my time.[/quote]
I’ve solely focused on powerlifting for the last year. I’ve weight lifted and have pursued a variety of things weightlifting orientated for over 10 years with a general goal of getting stronger and bigger. I started this journey out in junior high at 155lbs at a little less bodyfat than i do now. If i had to give a number 5-10% or so.
I had a few guys that helped out when i first started. But i also read alot of things and i try to put those things into practice. I certainly do not know everything, but i feel that i have a pretty solid training knowledge base. But i know there is still so much that i don’t know and i continue to try to learn and seek out new things and if they seem applicable i try them out. Basically i like having alot of tools in my toolbox so to speak. My training knowledge base is really underwelming compared some of the others here on tnation.
I’ve done alot of things wrong as i seemed to be chronically injured. It seemed like everytime i took a step forward i was forced to take a step back due to injury or some sort of sickness. For the last couple of years i’ve had my longest streak of mostly injury and sickness free training at higher intensities than i was able to sustain before.
Bottom line spock, you learn from experience. Also remember this game is a marathon, not a sprint. So some of the changes that need to be made take time. Trust me i’ve made alot of mistakes, but i have learned and continue to learn from them.
Deadlift training: Damn you Gravity why do you mock me!
Deads:1353,1353,2253,3152,4051,4551,5050(F%%%%&&&&&&&%%%%%,VID)4551,4051,4051(last two with chains),135*20 Same damn thing, i seem to hit a dang wall at about 2-3 inches from lockout)
Db rows:6010,11010,16020,6020(pause at top and controlled for feel)
Glute ham raise:bw4,bw4
Lat pulldowns:10010(flipped tire down and back 4 flips one way),15010(same tire flip scheme),200*10,(same tire flip scheme except i flipped it 4 more times back down to where the tires are stored)
Band pullaparts:doubled20 single20
Done, lol all i can do is smile and laugh because gravity fucks with me over the last 2-3 inches and gravity is a bad mofo. Not serious, well sorta but dang it’s frustrating to be able to do most of the lift but be so pathetic at the very top. I have alot of thinking to do over the next week. I wanted to do a meet, but with my seeming inability to finish the lockout i’m starting to reconsider the meet.
