[quote]Ramo wrote:
<<< There are A LOT of problems with what happened this evening, but I’ll just say this. If you have no plan and just go in a dick around with heavy weight that you aren’t really prepared to lift, for no other reason than you’re feeling a little randy, you are lucky not to hurt yourself.[/quote]
[quote]Ramo wrote:
<<< DL <<< 565x miss x 2 >>>[/quote]
?
[quote]Tiribulus wrote:
Ramo wrote:
<<< There are A LOT of problems with what happened this evening, but I’ll just say this. If you have no plan and just go in a dick around with heavy weight that you aren’t really prepared to lift, for no other reason than you’re feeling a little randy, you are lucky not to hurt yourself.
Ramo wrote:
<<< DL <<< 565x miss x 2 >>>
?[/quote]
Are you asking why I did that? There is no good reason. Hence the irritation.
12/10/08 Bench
Bench 10 sets of 3 w/ 265 supersetted with
Pullups 10 sets of 3
…the Robbie Robinson special. Just trying to be productive and get some lifts in.
[quote]Ramo wrote:
Tiribulus wrote:
Ramo wrote:
<<< There are A LOT of problems with what happened this evening, but I’ll just say this. If you have no plan and just go in a dick around with heavy weight that you aren’t really prepared to lift, for no other reason than you’re feeling a little randy, you are lucky not to hurt yourself.
Ramo wrote:
<<< DL <<< 565x miss x 2 >>>
?
Are you asking why I did that? There is no good reason. Hence the irritation.[/quote]
It sounded like maybe that was what you were referring to in reference to the part above it.
Yeah. The plan was to go in and pull light and then take a heavy triple or something next week. Obviously I did not stick to the plan and basically accomplished nothing with that workout. In my opinion, missed lifts are almost never a good thing.
What has helped your Military Press other than Military Press? Any tips?
[quote]FightingScott wrote:
What has helped your Military Press other than Military Press? Any tips?[/quote]
I think my shoulder strength really benefitted when I started pausing every single one of my bench reps, from 135 up. No touch and go reps That’s in addition to the paused bench work, which is a 3-4 second pause on the chest.
I also pause the militaries at the bottom, just like a bench.
The other thing is keeping the core rigid, and the abs and glutes as tight as possible when you are pressing. Get a belly full of air just like you are squatting, and tighten up…then unrack and go.
Beyond that, it’s just being smart cycling the poundage and volume.
As far as core work goes, I don’t think anything beats the ab wheel.
Main thing is just keeping doing them as a core lift. If you treat them like a core lift, you can probably get really strong on them. I can strict press around 225 for a triple which is good but not great.
It’s not out of proportion with my other lifts, but so many guys neglect standing overhead work so it is higher than most people’s who have similar strength to mine in the other lifts.
12/12/08 Squat
Squat
135x5
185x5
225x5
275x5
315x5
365x5
365x5
Pause Squat
315x5
315x5
Step Up
45x8
95x6
95x6
Leg Curl
90x10
110x10
110x10
Back Extension
Bx20
Bx20
This is basically a run through of the first squat workout of my meet cycle. Just want to see where I am and how the bar feels. The reduced calories are taking some toll, the bar feels heavy and the lifts are a little slow.
12/13/08 Bench Assist
Military Press
45x10
95x5
135x5
185x3
225x1
DB Military Press
55x8
65x8
65x8
Bent Pitcher Raise
20x15
20x15
HS Preacher Curl
45x10
70x10
70x10
Saxon Sidebend
3 sets of 5
12/15/08 Deadlift
Light Squat
135x5
185x5
225x5
275x5
275x5
Deadlift
135x5
225x5
315x5
365x5
405x5
455x3
Long Pull (Extended Deadlift off 5-inch platform)
365x5
365x5
Pullup
Bx6
Bx6
Bx6
Apex Row
210x10
210x10
210x10
Don’t know why I ever stopped doing the long pulls. These will be an important part of my meet cycle.
[quote]Ramo wrote:
<<< Don’t know why I ever stopped doing the long pulls. These will be an important part of my meet cycle.[/quote]
I never really thought of these for strength, but now that you mention it that would make your regular deads seem easier.
[quote]Tiribulus wrote:
Ramo wrote:
<<< Don’t know why I ever stopped doing the long pulls. These will be an important part of my meet cycle.
I never really thought of these for strength, but now that you mention it that would make your regular deads seem easier.[/quote]
From what I’ve heard, Ed Coan liked them and used them frequently.
If you’re up high enough it really does take a lot of drive from your quads to get the bar going, then you have to keep your arch over a longer range and hold onto the bar for longer. All good things.
I know some people have offered that this move might be the best overall mass builder there is. If you do enough reps at least.
For me, it will help my start and my ability to hang onto the bar for a longer time in the case of a pull I really have to grind out. That is my hope.
[quote]Ramo wrote:
Tiribulus wrote:
Ramo wrote:
<<< Don’t know why I ever stopped doing the long pulls. These will be an important part of my meet cycle.
I never really thought of these for strength, but now that you mention it that would make your regular deads seem easier.
From what I’ve heard, Ed Coan liked them and used them frequently.
If you’re up high enough it really does take a lot of drive from your quads to get the bar going, then you have to keep your arch over a longer range and hold onto the bar for longer. All good things.
I know some people have offered that this move might be the best overall mass builder there is. If you do enough reps at least.
For me, it will help my start and my ability to hang onto the bar for a longer time in the case of a pull I really have to grind out. That is my hope.[/quote]
Make sure your fresh doing these at all times. A lot easier to round when your tired. Did these less then a month out from a meet, hurt my back and it messed with my dead in the meet (only could do one pull). That said, they are a good movement.
[quote]Tags wrote:
Ramo wrote:
Tiribulus wrote:
Ramo wrote:
<<< Don’t know why I ever stopped doing the long pulls. These will be an important part of my meet cycle.
I never really thought of these for strength, but now that you mention it that would make your regular deads seem easier.
From what I’ve heard, Ed Coan liked them and used them frequently.
If you’re up high enough it really does take a lot of drive from your quads to get the bar going, then you have to keep your arch over a longer range and hold onto the bar for longer. All good things.
I know some people have offered that this move might be the best overall mass builder there is. If you do enough reps at least.
For me, it will help my start and my ability to hang onto the bar for a longer time in the case of a pull I really have to grind out. That is my hope.
Make sure your fresh doing these at all times. A lot easier to round when your tired. Did these less then a month out from a meet, hurt my back and it messed with my dead in the meet (only could do one pull). That said, they are a good movement.[/quote]
I will be careful with these, thanks. How high a platform did you pull from?
[quote]Ramo wrote:
Tags wrote:
Ramo wrote:
Tiribulus wrote:
Ramo wrote:
<<< Don’t know why I ever stopped doing the long pulls. These will be an important part of my meet cycle.
I never really thought of these for strength, but now that you mention it that would make your regular deads seem easier.
From what I’ve heard, Ed Coan liked them and used them frequently.
If you’re up high enough it really does take a lot of drive from your quads to get the bar going, then you have to keep your arch over a longer range and hold onto the bar for longer. All good things.
I know some people have offered that this move might be the best overall mass builder there is. If you do enough reps at least.
For me, it will help my start and my ability to hang onto the bar for a longer time in the case of a pull I really have to grind out. That is my hope.
Make sure your fresh doing these at all times. A lot easier to round when your tired. Did these less then a month out from a meet, hurt my back and it messed with my dead in the meet (only could do one pull). That said, they are a good movement.
I will be careful with these, thanks. How high a platform did you pull from?[/quote]
2 plates plus I wore shoes (a high top old bball sneaker, like an air force one with more of a sole to it) that added another couple of cm. I usually pull with socks and slippers in comp. so this was high for me.
Yeah, that is up there. I do them on top of a 100 lb plate (not quite as thick as two 45s,) and a thin mat underneath it, in my adidas superstars. Probably similar height or a shade lower.
I start the pull almost like a clean pull, my knees are very bent and I try to bend over no further than I would to get down for a regular pull. What I like is that there really are two distinct phases to the long pull, much less smooth a transition than with a regular pull.
There’s the initial drive with the quads, and then keeping momentum past the knees and locking it out. But I won’t use maximum weight on these, I plan to use it mostly for 5s and 3s as a secondary lift with manageable weight.
[quote]Ramo wrote:
Yeah, that is up there. I do them on top of a 100 lb plate (not quite as thick as two 45s,) and a thin mat underneath it, in my adidas superstars. Probably similar height or a shade lower.
I start the pull almost like a clean pull, my knees are very bent and I try to bend over no further than I would to get down for a regular pull. What I like is that there really are two distinct phases to the long pull, much less smooth a transition than with a regular pull.
There’s the initial drive with the quads, and then keeping momentum past the knees and locking it out. But I won’t use maximum weight on these, I plan to use it mostly for 5s and 3s as a secondary lift with manageable weight.[/quote]
Ya, looking back, or if I decide to put these is again, I would periodize it a bit. Thin mat, 1 plate, plate and mat, and maybe 2 plates and thats it. Also, I think I would do multiple sets of doubles, with a sub max weight. I think that may help the comp. dead more. Just thinking out loud I guess!
Good luck with your training,
Pat
12/16/08 Bench
Bench
135x8
185x6
225x6
255x5
290x5
Pause Bench
255x5
255x5
Pushdown
100x12
110x12
120x12
130x8
HLR
Bx12
Bx12
Bx12
Planned week off from training here. Back in the saddle on Saturday. My weight is down a few pounds, but I am healing up and will be fresh and ready to go on Saturday.
Still working over some ideas for the meet cycle. I like the idea of having a fourth day per week where, instead of doing overhead/bench assistance work, I do each of the powerlifts again. It was proposed by one of the authors a week or so ago.
I also like my idea of doing light squats before my pulls, and light benches before my overhead work.
So a few decisions like that.
Happy Holidays to anyone reading!
12/27/08 Squat
Squat
135x5
185x5
225x5
275x5
315x5
335x5
355x5
Pause Squat
295x5
295x5
Bulgarian Squat
Bx20
Bx20
Leg Curl
90x10
110x10
120x10
Saxon Sidebend
Bx5
Bx5
Bx5
Feeling very fresh. Squat groove felt fine, but damn those pause squats are tough.