Anything over 540 and my shoulder starts to ache as well.(j/k)
Hey meatwinkle, sorry I’m late to the nutswinging. Serious congrats on the meet little brother, THAT WAS AWESOME!!
I may have missed something, but how come you are only deadlifting a hair over what you benched in competition? is it cuz of the injury? just wondering, I have not been following the threads very closely the past couple weeks.
[quote]mjnewland wrote:
Hey meatwinkle, sorry I’m late to the nutswinging. Serious congrats on the meet little brother, THAT WAS AWESOME!!
I may have missed something, but how come you are only deadlifting a hair over what you benched in competition? is it cuz of the injury? just wondering, I have not been following the threads very closely the past couple weeks.[/quote]
you can swing on my nuts anytime big bro:)
the deads i’ve been doing are from a deficit and against bands. those two factors severely lower the amount of actual bar weight. throw in the fact that i’ve been consciously changing my form dramatically, it’s definitely not where i would like it to be.
wendsday we start a new dead cycle and we will be focusing our attention solely on getting the dead strong.
if i were to guess, i would put my full ROM dead somewhere around 670 right now. I NEED to get it up past 700 agian. the most i’ve pulled is 705 and that was at a bodyweight of 280 +. now at 250 or so, my dead is affected the most. i’m having to relearn the entire movement. my leverages are all different now.
so… how’s that for a list of excuses??
Usually a good list of excuses should be itemized, and include the fact that you lowered/upped the dose of vagisil and it is negatively impacting your lifts.
[quote]PeteS wrote:
Usually a good list of excuses should be itemized, and include the fact that you lowered/upped the dose of vagisil and it is negatively impacting your lifts. [/quote]
vagisil is so last year. i fill my tub with berries and cream douche, mix in just a pinch of gynolotramin… then soak until my menstral cramps go away.
“…will be done completely raw with a more narrow grip.” Are you changing your normal grip or is this to work on shoulders/tris more? work around an oowie?
Nice benching Meat. Can’t wait to see that dead go over 700 again.
[quote]hel320 wrote:
“…will be done completely raw with a more narrow grip.” Are you changing your normal grip or is this to work on shoulders/tris more? work around an oowie?
[/quote]
this cycle is meant to really overload the triceps. and, yes, my shoulder is hurting and a narrow grip allows me to still train heavy without doing (much) more damage.
I am late to the nuthugg festival.
Great work crushing your goals!!!
thanks again for the textbook in training big
Deads- 1st day of the cycle. tried Keystone deads for the first time. they really fry the hams.
keystone deads
135x6
225x6
315x4
405x4
495x4
585x4- dave, one of my training partners, was having difficulty pushing his ass back instead of picking the bar up. this random dude doing something i could only describe as seated calf wiggles looks back and says- “you need to pretend that you are sitting back into a chair” It was so funny, we all just stopped and starreed at this dude. then we went back to our set. we are all very good at giving feedback leading up to, during and after a set. you have to wonder what compelled this guy to give such cutting edge advice. i feel like we should have paid for that jewel.
sumo deads against bands
545x1x2- finally hit this after missing it last week. hit it strong too. i guess the secret is doing it after you’ve already fried your entire posterior chain. everyone knows a strong PTC is overrated.
zercher squats-long pause at bottom
135x4
225x4
315x4
385x2 +20lb PR- these were hard after all that other shit.
good start to the cycle.
How do you plan out your cycles and lifts? Just curious, could you post your weekly Template and why you choose what exercise to build up.
Thanks.
[quote]FISCHER613 wrote:
How do you plan out your cycles and lifts? Just curious, could you post your weekly Template and why you choose what exercise to build up.
Thanks.[/quote]
i’m not really smart enough to get into a lot of fancy shit. my cycles are very simple. my cycles are focused upon training whatever weakness i have in a particular lift at that given momement. right now my weakness in bench is the top half of my lift. as a result my bench variations are geared towards hammering that range of motion and hitting the triceps HARD. as for deadlift, my focus right now is on form and also the top half of the lift. my variations here are focusing on the “hips through” portion of the lift.
as for progression, i respond best to low volume with a linear progression in weight each week. i typically start the cycle with a weight a little lower than a previous PR for the first week, the second week matches a previous PR. the third week beats the PR and the fourth week is a true max attempt with that lift.
like i said, nothing fancy. i also have an accessory day dedicated to hypertrophy training and prehab.
accessory day- i really like this day.
pulldowns- w/u
some x some
pullups
BW +10lbs x 10 x 2- i’m very happy with my progress on pullups. two months ago i couldn’t do a bodyweight pullup. i did my third set with a 25lb plate. i can’t wait until i’m doing these with a 100lb plate
BW + 25lbs x 6
hammerzzzzzzz strength lateral raise
some x some x some
drop set
some x some x some
front squat super setted with walking lunges… bad idea. my right ham cramped up really bad on my third lap of lunges. the dead cycle i’m doing is really hammering the hams. i’m going to have to keep the quad work isolated to leg extensions through this cycle. i was really close to pulling my ham.
leg extensions
some x 100 r/p
cable wrist curls supersetted with preacher dumbell curls
some x 50 x 2 some x 30 x 2
toes presses on leg press
some x 200 r/p
i feel all swole…
Nice work with the chins. I have to start doing them again, it’s not that I can’t pull my weight but they always mess with my shoulders. Perhaps the pulldowns as a warm up might halp that. I like doing them because I get all these incredulous looks from the guys who like to say behind my back ‘yeah, he might be strong put I bet he can’t do chins’. Fun to prove them wrong.
[quote]PeteS wrote:
Nice work with the chins. I have to start doing them again, it’s not that I can’t pull my weight but they always mess with my shoulders. Perhaps the pulldowns as a warm up might halp that. I like doing them because I get all these incredulous looks from the guys who like to say behind my back ‘yeah, he might be strong put I bet he can’t do chins’. Fun to prove them wrong. [/quote]
they were hurting my training partner’s as well until i had him switch to how i do them. i go wide with a thumbless grip. i push the outsides of my hands into the bar as if i’m trying to bend the bar like when i bench. this really activates the lats and takes all the stress off the shoulders. it also alows me to power through the entire ROM.
Thanks mang, will have to give that a whirl.
So I was going to start a journal on here, but scott said I could just start posting in his, since we train together. I dunno if some people here already know this, but I started lifting with scott and dave probably about 15 months ago. Ive gotten quite a bit stronger since then. Except on pullups… but I used to weigh 200 lbs, lol.
1-16-10 Accessory
Pullups *BW = 250 *Warmed up with some light pulldowns
8xBW+10
9xBW
4xBW+25 … did these pretty wide grip
DB Lateral Raises
10x25
10x30
15x25
*drop set on the hammer strength machine… burned
*Superset
Front Squat / Walking Lunges
20x115 / 2 laps x 60 lbs … legs hurtin from deads a couple days ago so we stopped
Seated Leg Extensions
100 reps x 105 lbs… just r/p’d til we got 100
*Superset
Cable Wrist Curls / DB Preacher Curls
20x30 / 20x30
20x30 / 20x30
Seated Calf Raises
200 reps x 2 plates… r/p’d til I got 200… soooooooo painful.
Good day… bit less upper body stuff then we normally do, but it felt pretty good. Thats the second time ive used straps doing pullups, and it really does allow you to use more back in it. Im so much better at neutral grip pullups, but doing them this way I do feel it more in my back.
Leaving for vacation on monday morning. Going snowboarding in mass. til friday. Cant wait… but im going to be playing it safe now since I really dont want to end up with an injury.
week two of the bench cycle. very happy with tonight. i’m not using any gear at all for this cycle…except on my one rep set. for that, i use the elbow sleeves but they aren’t velcroed down.
Foam bench press
0x10
135x6
225x4
315x4
405x2
495x2
565x1- + 20lb PR. this felt suprisingly light but i flared a bit early. luckily i was still able to muscle it up.
paused bench
475x1 +20lbs from last week.
full ROM bench- no liftoff
315x19- a PR would have been 22. but that’s fresh with a liftoff. they all felt light right up to 19. i hit the wall right there. triceps were fried… i wonder why.
lockouts
405x4
495x4
585x4- +40lbs from last week.
power pushdowns
some x 6 x 4
seated calf raises
some x 200 r/p
I’m sheetless, I mean sitless…damnit…speechless.
Damn.
Nice!
You better be fricken happy, or I’ll come up there and I’ll…I’ll…I’ll yell really loud at you!
Keep up the good work.
[quote]Oldman Powers wrote:
I’m sheetless, I mean sitless…damnit…speechless.
Damn.
Nice!
You better be fricken happy! Keep up the good work.[/quote]
happy for the moment but it will wear off soon.
thanks hoss!!