Well Im going to begin to hijack this once in a while beings as I know got my competition lined up. Figured I will post in here as im always following your thread:
7 weeks out from competition just playing lifting days by ear, focus on one big lift a day.
3-03-09
DEADS:
135x5x1
225x5x1
315x5x1
405x5x1
455x5x1
515x3x1
405x5x1
-Only my 515 and 405 second set was belted. 515 REALLY strong, bit of gas in the tank, grip fading a bit.
Pullups:
5 sets to failure alt, grips…over, under, over…etc.
Barbell Shrugs
315x8x5
Overhead SHrugs:
135x10x3
Barbell rows:
135x10x1
155x10x1
185x10x3
Overhand grip
DB Rows:
75x10x1
85x10x1
90x10x1
Standing ab work and biceps.
Really good workout, deads solid, cut out a lot of volume from rest of my lifts, deads KICKED MY ASS. Tomorrow wrapping the knees for 5’s
Wow nice guys keep posting your logs here.
‘‘Me’’ bench , i focused on technique, all reps were paused for at least 3 seconds
1x95x8
1x135x5
1x185x5
1x245x3
1x275x2
1x245x5
Pin press(actually if i arched my back they would have touched) alternate grip from illegal to close grip
1x135x12 shoulder width
1x155x10 close grip
1x165x8 illegal wide all reps were paused for 2 seconds
Lying db ext
3x40x10
dumbbell fly
3x35x12
Dips
3xbwx10
Tate press
4x35x10
the workout was done in less than 50 minutes.
Not impressive lift , but i try a new approach . I try to avoid going balls to the wall each training to manage fatigue.
I resetted my goals for august meets
Bench wise : 350 @ 181 would be good
squat:455 @ 181
deadlift: 575 @ 181
this should give me a Wilks Total:
418.6875 raw
I would be nice if more people posts their logs here. we learn a lot from fellow lifters.
Thank you for the tricks!
That’s some nice deadlifting, how much do you weight?
YOUR TRAINING LOOKS very similar to mine.
thank man, my weight sits at a ~170 depending on if i drank all the night before or had one of my box of cereal crashes.
Today ME Bench:
135x10x1
185x5x1
225x5x1
265x3x1
300x2x1
EDIT- 275x1x3 paused after my double at 300
Thumbs on rings. I actually wanted to just hit a few sets of triples on 275ish to work volume, but i got peer pressured by the training partner.
DB Bench:
75x8x1
85x8x1
95x6x1
100x8x1-Bad ass; all i need to say.
I ended my day at that, never hit 300 for a double so I was pretty stoaked at that.
Tomorrow Im going to attempt to break in my new true black wraps in post a BW.
Well im training in the smartest sense possible. I just finished sheiko a couple weeks ago so not doing that for a bit. Im actually focusing on just one of the big 3 a day. I used to SQ and BP on the same day but my elbows cant take it anymore lol. Im only 6 weeks out from this comp and CANT get any type of “injury” or im fucked lol.
[quote]Pipes06 wrote:
thank man, my weight sits at a ~170 depending on if i drank all the night before or had one of my box of cereal crashes.
Today ME Bench:
135x10x1
185x5x1
225x5x1
265x3x1
300x2x1
EDIT- 275x1x3 paused after my double at 300
Thumbs on rings. I actually wanted to just hit a few sets of triples on 275ish to work volume, but i got peer pressured by the training partner.
DB Bench:
75x8x1
85x8x1
95x6x1
100x8x1-Bad ass; all i need to say.
I ended my day at that, never hit 300 for a double so I was pretty stoaked at that.
Tomorrow Im going to attempt to break in my new true black wraps in post a BW.
Well im training in the smartest sense possible. I just finished sheiko a couple weeks ago so not doing that for a bit. Im actually focusing on just one of the big 3 a day. I used to SQ and BP on the same day but my elbows cant take it anymore lol. Im only 6 weeks out from this comp and CANT get any type of “injury” or im fucked lol.[/quote
Good solid workout there. where is you weak point on the bench? Cause i can press the damn thing maybe four inches and it will stop dead after that. If i can pass it trough this critical spot i can grind my way to the top.
Here¸’s my question, what can i do to break that sticking point? Is it chest weakness?,shoulder weakness?tri’s weakness . I don’t know
I’ve got the same sticking point, but i’m far from the kind of weight you move. But still, I’ve had cues from a quebec bench press recordman.
Off the chest it’s almost all pecs, and I feel the sticking point is in the transition between the pecs and the tris.
I’ve been told to do speed work so I could just blast accross that spot. Things like bands and stuff. Basically, you have to be explosive off the chest.
My 2 cents.
I tough about bands, but the things with bands is that they ‘‘dictated’’ your bench stroke, i will be better with chains? and bands are really hard on the shoulders. Maybe i’M looking for the tricky answer, scientific shit haha maybe all i need to do is bench press more often to get things dialed . Don’t know .
[quote]Jonathansucks wrote:
I tough about bands, but the things with bands is that they ‘‘dictated’’ your bench stroke, i will be better with chains? and bands are really hard on the shoulders.
Maybe i’M looking for the tricky answer, scientific shit haha maybe all i need to do is bench press more often to get things dialed . Don’t know .[/quote]
I have the same sticking point. If I figure anything out, I’ll be sure to post it here.
What I’m trying is lots of full range triples and pin presses from my sticking point. And then on my other bench day I’m doing reverse band to try to work on speed while still giving my triceps lots of work.
I’ll know by late April if it worked since I have a meet on the 25th.
Back from training i tested my raw squat max. Pretty happy with the results! I tested it with a belt.
so i missed 505 raw, but smoked 455. Here’s the video
8 inches box squat accessories
Ça avait l’air vraiment trop facile !
Good Job on the squat, you’ve got a lot more than 455 for sure ! You’re going to nail that 505 in no time.
nasty squats john. My stall point is a lil lower give or take, i dunno prob the same as yours. How about doing 2 board presses like benching in a shirt? I think its still chest dominant down there because you say once you squeeze by that you can grind through it. Not sure though, I been doing a fuck load of DB benches for about a amonth prior to scoring my double on 300.
What do you think of dbs with a light band? i will work he chest and give triceps some work too.
thats pretty creative and sounds like some decent carryover. Sounds like a bitch though tryin to get setup with the bands hooked up on it. I guess youll have a spot?
Back from training. YOu don’t need a spot, you loop the band from hand to hand via you back
Access stuff
Pull up 1xbwx3,1xbw(20 pounds db)x5,1x30 dbx5,3x70 dbx3
pull down
1x110x10,2x190x10,1x270x10 1x110x12 dpwn to abs level
fatman pull up
1xbwx10
1xbwx8
seated incline db curl strict
3x25x10
seated thumbless grip hammer curl
2x25x10
db military press(seated and strict)
1x40x20
1x50x20
shrug
1x50 dbx25
1x20dbx25 i hold the hex db by the head
face pull
3x15
lat raise with iso hold at top for 3 secs
3x10x12
and a bunch of hex dumbbell hold.
I set a pr after all this crap. first time holding the 40 pounds hex dumbbell
well jeese that seemed simple enough with the bands. Im thinking some mad scientist shit to get it done, guess I was wrong. When you do your facepulls are you using the seated row cable machine or are you pulling down towards it?
I never performed this nor seen them done so i have no idea. SHIT forgot to post thursday’s squat day:
135x10x1
225x10x1
315x5x1
355x3x1
405x1x1Belt
425x3x1Belt-wraps
365x10x1Belt
Good Mornings:
135x5x1
155x5x1
185x5x1
225x5x1
245x5x1
First day using wraps since my last max out and these were the 2.5M true blacks. Stiff as FUCK and wrapping them good was actually pretty hard. I think i coulda dropped another 2 reps (originally wanted 5)
But on the second rep had stars and fuckin face looked like the kool-aid man so just did one more and racked it up. My face was all jacked up with broken blood vessles, but ended doing the SMOKE show on the 365.
I think my prob on the 425 was i wasnt used to being under that kind of weight for anything more than a single so even though I had the strength it still was burying me. Box squats fix this? 1/4 or 1/2 squats? That reason is why I threw the GM’s in, just hit the back and ass a bit to remedy my problem. What you guys think?
P.S. Jonathansucks your t-shirt, fucking awesome. period
Heavy box squat with some tension. Believe me squats with bands nails you to the ground. like 225 with a mini and light will feel like 450. Thanks this is oiur club shirt!Cool squat wow your are better than me volume wise. I can’t stand 365 for ten. how the hell can you do reps with wraps?holy fuck.
ha, I live on volume because as you see my entire workout that day was just squats. I knew when i started that would be the ONLY thing i would do for the entire day so i just went for broke up towards the end. After doing reps of 425 the 365 felt like butter on the back. Well its not that i CAN do reps with wraps, its just i had no idea how fucking assholic each rep would be with them on lol. Trust me its gonna be a while before I wrap up on triples you can bet your ass on that.
Todays Workout
Deads: everything NO belt
135x5x1
225x5x1
315x5x1
405x5x1
435x5x1
455x3x1
475x3x1
Lot of gas left in tank on 475 but just didnt like the thought of that kind of stress without a belt. Plus my back has a little tickle now as I type this.
Wide grip overhand Pull-ups
BWx10x1
BWx6x1
BWx5x1…i fucking suck at pullups lol
Shrugs:
315x10x3
DB ROws
75x8x1
85x8x1
90x8x1…could BARELY hold this set
Then Bis and Stnading Ab work.
Ill try them box squats you recommend they do seem like they got some serious shit to them.
P.S. im about to send you some dough to get one of those T-shirts, deffinitely THE COOLEST powerlifting tee anywhere. period.
Hey you know what? the front is nice, POWERLIFTER written in BOLD two tone white and red. I can send you this shit for free my friend.