[quote]nlmain wrote:
wouldn’t that kind of bounce in the hole be called out at a meet? [/quote]
I don’t squat like that in competition but I imagine yes it would be given reds in a meet for downward motion after the start of the ascent or something like that, I just do them for assistance work, it’s hard to break the habit of drop and drive so generally I get a small initial bounce from the stretch reflex when I try to pause a squat, however they’ve always helped my straight squat number jump up as I am weak out of the bottom.
BEAST MODE11!!1!
Close Grip Bench (left pec is still being a slut but getting better I think)
45X2X10
135X5
225X5
295X1 paused
335X2 paused
350X3 paused last rep MAYBE could have gotten 4 touch and go PR awesome
335X5 and just missed 6 PR again awesome day
Dumbell bench (because I have access up to 200’s again)
100’sX10
135’sX3X6
Incline
45X1X10
135X1X10
225X1X5
275X1X3 felt easier than ever even fatigued
315X3 PR he touched the bar on the last one but I had it beyond a doubt.
250X2X8
225Xalot
drop set
135Xalot
95Xalot
pecs shoulders and tris made of pain and death
Mc Gangbang to celebrate awesome bench day.
Also I am getting some impromptu bench coaching on Sunday by the awesomely friendly and powerful Rheta West who I met my first day back. She’s awesome and strong, look her up if you want to feel weak and inkless. With an arch I can probably bench 10,001lbs. Or 20 less an then 30 more when I can do it right. One or the other. This week is awesome training in a powerlifting gym is not even remotely the same as being at a college gym where people give me looks or stare or whisper about how I’m totally juicing because I can lift heavy shit. End rant. Great week and more to come.
Reverse Hypers
3X20 with whatever that thing weighs
GHR 3X9 fuuuuuuu
I thought I was doing Kroc rows before but I was informed I’m just doing stupid regular rows from not having anything over 120’s to play with. While I was doing what I had been calling kroc rows with a 120 I was informed by a gentleman without a neck that I should pick up a 170 and row as hard as I could for as many as I could and I would see the difference.=learning.=bigger back.=baby got back.
Plain old rows
120’sX2X10
SO THESE are Kroc Rows
170’sX1X11 170’sX1X10 170’sX1X7 170s’X1X7 Hands were falling apart by this point down 2 callouses, up 2 man points.
Glute Bridges 2X1 minutes w/ 245
Felt demolished in a pool of my own sweatX1x6 minutes
Tomorrow I am headed out to Herkimer for the day and then Mahopack for a buddies birthday and probably sleeping on a couch and then back to Syracuse before 1 to get my weakness put in perspective.
[quote]nlmain wrote:
looking forward to read about the training sesh with Rheta[/quote]
I’m really excited about it, I asked Joe the gym owner who she was when I saw her sinking 225 raw squats like it was peanuts and he told me who she was and that she was always willing to help out or give advice. I walked up and told her my name and that I was training for raw nationals and that my bench seriously sucked and if she had any time to give me a few tips. She actually offered right then and there to let me hop on a bench and give me some technique cues and help but I didn’t want to mess up her squat work. She then offered to let me come in and get some learning done on their bench day she trains with some seriously strong grizzled old iron veterans so I feel like I stand to learn a lot, get some serious inspiration and hopefully not get in the way. I’ve noticed a definite trend with most of the really strong people I meet, they’ve all been nice as hell and willing to drop wisdom if you ask and listen.
Hercules is a lot like Disney World except with way more iron and awesome and less lies about Mickey Mouse. They play metal too. Fuck yeah.
Actually got some awesome feedback on my arch or lack thereof it’s amazing how “push your heels back” instead of “push your heels down” can completely change the feel of a press. Tried to work up to a heavy single, got a rough 385 on the second try, the arch is definitely a good idea but I need to bring my grip back out because my shoulder feels better. Also got some great advice on getting rid of my kyphosis from a PT who threw 495 and chains around like it was a disobedient whore. Great day even with a hangover and good heavy fucking metal. I won’t think I am anything resembling strong for the next decade at least but damn I’ll be inspired.
Went
45X2X10
135X6
225X5
275X1
315X1
365X1 paused (feeling the hangover and seriously regretting the birthday party I went to last night)
385X0 FUUUUUUUUU
385X1 cool almost got a legit pause I felt terrible and it was still a great session I am so excited for this summer.
Repped out 275 at the advice of Rowe, felt great but hard, moved my grip out some
Repped out 225 for fun Moved my grip back out some more
I’ll be moving my grip out 1 finger a session until I am wide again.
Rows
110’sX2X10
150’sX4X12
Strict Press
135X8
185X5
225X3X3
Pushdowns
110X5X6… ouch, more Rowe advice it’s almost like good suffering makes you stronger…
Then Scott Rowe, the one with the All American Bench record did 610 off a 2 or 3 board I forget, he’s just coming back to lifting and is down to 215, it was awesome to see him throw it back up he’s nonsense strong.
Rheta hit 365X2 and moved a 3rd off a 1 board, I’ve never seen a woman that strong before who wasn’t a yeti and she seriously arches enough so I could stealth roll under her it’s impressive as hell. With 2 cues she got me arching better than I have ever gotten it before as well, I am so fucking excited and everyone has more tattoos than I do as well. I think that may be a part of the secret. Clearly need more ink.
For perspective she is just under 160.
Everyone was really accepting and helpful and I feel lucky to be where I am. I do miss my old lifting crew but this is an awesome new place to be and I really think saying “oh yeah I train over at Hercules with that woman stronger than your lineman and those guys who punches through lions for fun” may be conducive to getting a strength and conditioning staff job if it comes up in an interview. All of them told me my form sucks and that I have strength I am not using. Hopefully by the end of the summer I’ll feel better about calling myself a powerlifter.
[quote]nlmain wrote:
wow - she sounds like a pretty cool person too.
win
I’m the strongest person at my reg gym - all genders combined but I get some good feedback from my PL gym.[/quote]
I’ve seen your deadlifts miss they are some of my favorite things, your grunt is pretty awesome too. Just sayin’.
I am ashamed to say it but for me it’s tough to stay really fired up sometimes unless there is someone ahead of me who I know is killing it and I need to catch them. When I repped out 275 and then Rheta went to 365 just after I had a moment of clarity. That woman I outweigh by 90+lbs just put on a plate more than I did. Fuck does it matter if she’s in a shirt and it’s off boards being with a group of people who have been banging the iron around for longer than I’ve been alive is enlightening and awesome. I’m pretty much just a giddy 250lb school girl in there with decent genetics for moving iron and a lot to learn in a place I can learn it. By next week hopefully I’ll be able to reflect on it as just a great group in a great place to train but I’m just so damn happy with it. Honestly anyone in Syracuse ever should stop in it’s just a great place to move metal. /end rant.
sick lifting in here man, thanks for the advice in the other thread!
how do you find the slingshot for bench? I have started using one to try and handle some heavier weights - but I am a raw lifter at the minute, I find it changes my form quite a bit.
[quote]Adam-F wrote:
sick lifting in here man, thanks for the advice in the other thread!
how do you find the slingshot for bench? I have started using one to try and handle some heavier weights - but I am a raw lifter at the minute, I find it changes my form quite a bit.[/quote]
For a raw lifter I would suggest using it with a close grip and just use it for tricep overload, it changes bench form slightly for a lot of people with a wide grip so rather than using it as a primary pressing motion if you can’t keep your normal bench form just use it to murder your triceps and get comfortable with weights heavier than you can normally handle. I know a few guys including myself who do paused close grip with the slingshot who got great lockout improvements and a good feel for keeping a heavy weight moving down at a good speed for a paused rep.
Forgot wrist wraps like a dumbass but still had a good day
Bench
45X10
135X10
225X10
275X5
315X3
Slingshot
340X9 PR
Drop set
315X10
225X8
Push Press
45X10
135X8
185X3
225X5 ouch a little in my right wrist but easy
250X1 ouch fuck you
225X3X3 wrist hurts like a whore
135X3X10 BTN Press loose knees
Didn’t hurt my wrist much
no wrist wraps was a bad mistake but still had a good solid day, down to 244 bodyweight and dropping.
I had a moment of profound stupidity where I needed to pull 600 because I haven’t since school, and from out of fucking nowhere I doubled it with an excellent nose bleed. That was a hell of a surprise, I haven’t felt anything resembling good on my pulls since the tear but maybe the week off and all the other shit I did was just what I needed, it was a serious mental boost and did more for my motivation than a boatload of tits and beer.
Pulled today because all I did Monday was get in an ME double… That’s a good idea right?
Doing a strongman competition soon, so just went for 500 reps today for an idea of where I was with them.
Got 8 and probably could have gotten another but my left hamstring felt off so I called it.
135X2X10
225X5
315X1
405X1
500X1
500X8 and got a pretty cool nosebleed
585X1 was dead and buried by this point
405X5X3 speeds.
Pull ups Pause at top
3X6
Kroc Rows less cheated than 170’s
150’sX2X10
155X1X11 1X9
adding 5 to the dumbell each week til I am repping the 200 for high reps
Reverse Hyper 90X3X15 Toasted.
Glute Bridge with 255 3X1 minute
Done and too fucking hot for this good a session. Very pleased with today I normally pull like shit in heat.
