I liked your zerchers, and fs holds too.
nice work.
last few weeks I have done fairly heavy db RDL’s after front squauts
killed - the abs.
I did laugh pretty hard when BB says come on
he does sound pissed - I mean he is holding the camera.
very envious of the garage gym goodness.
there is alot of baby talk coming out of you recently
[quote]lil power wrote:
nice plate rack and I do see the peg board too. I just need to get a db rack to get my tiny garage floor cleaned up now.
Good front squat holds, interest in hearing how your core liked it[/quote]
Feedback on the front squat holds: I feel them in my abs but more so in my upper back and erectors. I would definitely throw them in again.
[quote]kmcnyc wrote:
I liked your zerchers, and fs holds too.
nice work.
last few weeks I have done fairly heavy db RDL’s after front squauts
killed - the abs.
I did laugh pretty hard when BB says come on
he does sound pissed - I mean he is holding the camera.
very envious of the garage gym goodness.
there is alot of baby talk coming out of you recently
[/quote]
And baby talk is all that will be coming out of me. No babies 
Even if the thought of having a baby didn’t make me want to clean my ear with a bullet, biology has dictated that the shop is closed for production. I like holding/seeing other peoples babies. They are sweet, they smell good and then they go home. I’m all over the gramma thing.
I may give DB RDLs a go.
sweet new rack 
Saturday February 4
DL
135-5
185-3
215-6x4
Alternating hook grip, left hand supinated, right hand supinated. We’ve also been using my cheap chrome bar rather than my TPB because it’s slightly heavier, slightly larger diameter and shitty knurling. I figure if we do a few weeks with this bar, when we switch back, the weight will fly off the floor.
DL partial to knee -sets of 4- 2 conventional, 2 sumo
135, 155, 175, 195, 215
Circuit 2 rounds:
DB side bends
72-2x10/side
Band pull down
2x30
Glute bridges
135-2x10
Fall outs
15, 15 + 25lbs (plate in knap sack)
Fast and fun.
I’ve been following Joe’s smolov log with some interest and briefly contemplated trying a cycle but think it would wear me down. I then looked at madcow 5x5 and gave that a bit of thought but finally decided to stick with the Prilipin based 4 week cycle we just started again.
Basically it goes
week 1 6x5 at 65%
week 2 6x4 at 75%
week 3 6x3 or 9x2 at 85%
week 4 9x1 at 95%
week 5 - we just threw this in is a week in gear so we don’t get too far away from it.
Start over at week 1 but add 5lbs or so.
We have decided not to do nationals for a variety of reasons so the next meet I may do is the Toronto invitational in June. I’m kind of glad we’re skipping nationals because in the last year or so I don’t feel like I’ve gained much strength. I think my technique has gotten better and my use of gear has improved but I’ve been peaking for meet after meet and haven’t really spent an extended period of time just getting stronger.
One of the reasons I’ve been looking at higher volume templates is that I need to get bigger. My boss will be helping me with the nutrition but I believe I should be doing more lifting things up and putting them down in conjunction with increased calories to gain the type of weight I want. We’ll see how it goes.
[quote]nlmain wrote:
sweet new rack ;)[/quote]
Did I miss something? You get a boob job?
Interesting that you’re skipping nationals to focus on building strength. I think this could be a good move for you. Sometimes I know I get so wrapped up in meet cycles. I’m going to play it differently for awhile when I come back and take a longer term approach myself. But does skipping nationals mean you don’t have a chance at the Canadian World team?
[quote]kpsnap wrote:
[quote]nlmain wrote:
sweet new rack ;)[/quote]
Did I miss something? You get a boob job?
Interesting that you’re skipping nationals to focus on building strength. I think this could be a good move for you. Sometimes I know I get so wrapped up in meet cycles. I’m going to play it differently for awhile when I come back and take a longer term approach myself. But does skipping nationals mean you don’t have a chance at the Canadian World team?[/quote]
The decision to skip it has a different reason behind it than building strength but I’m going to use the break and make the most of it.
You are right though that if we skip nationals, we won’t be making the world team. We’ll make an extra effort next year. I think they’re in Miami right?
No boob job for me. Just an awesome new plate tree. Why go to the trouble of getting painful surgery for something that can be accomplished with a pair of gym socks or a box of kleenex.
[quote]ouroboro_s wrote:
The decision to skip it has a different reason behind it than building strength [/quote]
The plot thickens.
And the boob job comment was a joke. I know about your new plate tree!
[quote]kpsnap wrote:
[quote]ouroboro_s wrote:
The decision to skip it has a different reason behind it than building strength [/quote]
And the boob job comment was a joke. I know about your new plate tree![/quote]
I know. I do stuff my bra with socks and kleenex though.
Best of luck with the weight gain. Is the idea simply to get to the top of your weight class?
Great work as alwaysa!
james
[quote]atypical1 wrote:
Best of luck with the weight gain. Is the idea simply to get to the top of your weight class?
Great work as alwaysa!
james[/quote]
Thanks for the well wishes on the weight gain. I think a lot of women would find the idea unchallenging. However, I want it to be a lean gain. I don’t want to be any/much leaner or fatter than I currently am. In addition, I have the feeling that if I made some changes to my diet, some ongoing issues with muscle soreness and tiredness may sort themselves out.
I eat fairly well but as I’ve been writing everything down, I’ve realized I eat a crap ton of bread, delicious bread Once the diet is laid out, I think I will be eating more but differently and timed based on the time of day.
This is a picture of the person who will be helping me with my diet. This was from a show a couple of years ago. He has no official nutrition education but, like some people on this site, has spent years working on his own diet and studying the effects of it on his own body. FYI, he is my age, late 40’s. We’ll see how it goes. I’m pretty certain a bodybuilder’s detailed knowledge of diet can be translated into a powerlifters goal of mass and strength gain.
good luck with the diet and adding some size/strength. I echo comments above that many plers get so caught up in meet cycles that they never improve.
[quote]PeteS wrote:
good luck with the diet and adding some size/strength. I echo comments above that many plers get so caught up in meet cycles that they never improve. [/quote]
So you think that my belief that I’ve stalled due to too many meets may have a basis in reality? How many meets do you typically do in a year?
For us to compete at worlds we need to do 3 meets per year: Provincials, nationals and worlds. We’re opting out of the second two this year but I may do a meet in June because it’s at the show in Toronto and is great exposure for our sport.
Sunday February 5 - I had an impulse to front squat since BB was sleeping after the night shift and I had no one to play with me 
bar-10
135-2x5
140-5
142.5-2x4
I purely could not get a fifth rep with the extra weight. I had a weird pain in my collar bone. It turns out it was the snap on my shirt stuck under the bar.
I like how the more tired I get, the more my knees want to cave and flap.
[quote]ouroboro_s wrote:
[quote]PeteS wrote:
good luck with the diet and adding some size/strength. I echo comments above that many plers get so caught up in meet cycles that they never improve. [/quote]
So you think that my belief that I’ve stalled due to too many meets may have a basis in reality? How many meets do you typically do in a year?
For us to compete at worlds we need to do 3 meets per year: Provincials, nationals and worlds. We’re opting out of the second two this year but I may do a meet in June because it’s at the show in Toronto and is great exposure for our sport.[/quote]
I think 2 - 3 is generally reasonable, however I think occasionally backing off and taking time to heal, grow, and progress is good. I like doing 2-3, however right now my ability to get into meets has sucked. That will change soon.
don’t just love a home gym, knock out a few reps whenever you want.
Love the new workout dudz…
have you tried maybe a micro or mini band below your knees just to help you think “flare the knees” and maybe help keep them out?
[quote]lil power wrote:
don’t just love a home gym, knock out a few reps whenever you want.
Love the new workout dudz…
have you tried maybe a micro or mini band below your knees just to help you think “flare the knees” and maybe help keep them out? [/quote]
I could try a mini band. For some reason I get this more on front squats than regular squats. Perhaps it because it’s a quad dominant lift.
I’ll have you know that plaid flannel shirts give at least 20lbs.
Ourboro,
Very nice video, I can only assume that this attire is the precursor to the “Canadian Tuxedo”. I am impressed when a person wants to front squat so damn bad that they can’t wait the extra five minutes to change into…oh I don’t know…anything other than a flannel shirt and jeans, you are once again a hero from the north, well done.
