[quote]ConwayJosh wrote:
Hi I’m a NASA lifter as well great training log subbed[/quote]
Cool man. Thanks for stopping by. When was your last meet? Anything coming up?
[/quote]
My last meet was October of 2011, pesky injuries have kept me from competing but I’m doing the march 30th meet in Oklahoma my last meet I went 402 on squat ( only had trained them for 2 months before that meet, a 326 bench which was horrible I missed 341 even though I had hit it in training and my bread and butter 551 easy deadlift I probably had 20-30 more pounds that day
Yep, I love shoe shopping! I totally have like 100 pairs!
No seriously though, I think I may just go for the rogue do-wins. I’ve mostly heard good things about them. I’m just wondering how exactly they should fit. My short ass wears a size 7, but I wonder if I should go for maybe a 6.5 so they fit real snug? Anyone is welcome to answer that.
[quote]ConwayJosh wrote:
My last meet was October of 2011, pesky injuries have kept me from competing but I’m doing the march 30th meet in Oklahoma my last meet I went 402 on squat ( only had trained them for 2 months before that meet, a 326 bench which was horrible I missed 341 even though I had hit it in training and my bread and butter 551 easy deadlift I probably had 20-30 more pounds that day[/quote]
Those are great numbers. Both my deadlift and squat move up without to many problems, but the bench has been giving me trouble. We shall see if this new routine will workout better.
[quote]ConwayJosh wrote:
My last meet was October of 2011, pesky injuries have kept me from competing but I’m doing the march 30th meet in Oklahoma my last meet I went 402 on squat ( only had trained them for 2 months before that meet, a 326 bench which was horrible I missed 341 even though I had hit it in training and my bread and butter 551 easy deadlift I probably had 20-30 more pounds that day[/quote]
Those are great numbers. Both my deadlift and squat move up without to many problems, but the bench has been giving me trouble. We shall see if this new routine will workout better.[/quote]
My bench went up when I stopped the heavy lifting and did a bodybuilder routine for 4 months and when I started going heavy again my bench jumped up 25 pounds
Usually for warm up I just start light with the exercise I’ll be doing. I warmed up with some light facepulls/pushdowns/pulldowns today. A goal for this cycle is to put some mass on my pressing muscles to assist my bench. However, since I still want to compete in 132, I’ve got to lean up a little too. So I’ll be doing quite a bit of volume along with more cardio for just a bit, then go back to focusing on strength first and foremost. My goal is to total a legit Elite (1059 with only belt) and break at least the 132 NASA deadlift and squat record before moving up.
I’ll be honest, working my way up in the 50-70% range has me a little worried about losing strength, but I’m gonna stay in that range for at least 3 weeks…maybe even 4. So far I’ve gotten stronger between all meets, so hopefully this method will work too. Never know if you don’t try!
Close-Grip Bench:
45 lb x 10 x 2
65 lb x 5
95 lb x 3
115 lb x 15 x 3 (about 50% of max)
Floor Press:
65 lb x 10
95 lb x 10
125 lb x 10
Lateral Raise:
15 lb x 15, 12, 12
Cable Flies:
25 lb x 20 x 2 (Not sure if I’ll keep these in or not. Maybe I’ll keep doing them if I can rig up some band flies.)
Face Pull / Triceps Pushdown:
50 lb x 20 x 3 / 60 lb x 15 x 3
Hmmm…I need to start cutting my shirts all the way down on the sides so I can show everyone my rockin body like all the malnourished douches do. No, but I do need more training shirts. Maybe I’ll get more eliteFTS stuff.
Rowing Warm Up - 6 minutes/1000m
High Bar Squat:
45 lb x 10 x 2
95 lb x 5 x 2
135 lb x 12 x 4
Raised heels on plates for the last 2. Definitely could go a little deeper, but it wasnt that drastic of a change.
Good Morning:
65 lb x 10
95 lb x 10 x 2
Front Grip Rear Lunge:
85 lb x 20, 16, 14
KB Swing / Ab Wheel / Jump Rope:
45 lb x 20 x 3 / 12 x 3 / 100 x 3
I completely feel you on the need for sleeveless shirts. My delts have been popping and I need to show them off before they deflate due to my lack of meadows laterals.
as for the shoes, I don’t know how exactly the Do-wins compare to sneakers, but I’m sure that’s easy to find. My adidas oly shoes are the same size and fit as my adidas sneakers, but I’m able to get them a bit tighter with the strap. I think you’ll be fine with either a tightish or “normal” fit as the Rogues have two straps on them. they look pretty kewl too
Larry10 just let me borrow a pair of Do-Wins. I’ll let you know how they compare to Adidas Adistars and Adidas Adipower once those get here in a couple days.
Hmmm…I need to start cutting my shirts all the way down on the sides so I can show everyone my rockin body like all the malnourished douches do. No, but I do need more training shirts. Maybe I’ll get more eliteFTS stuff.
[/quote]
HAHAH!!!
I HATE THOSE KIDS!!
Go to HMV to buy gym shirts! Yesterday I found a TMNT shirt!
THey have all the coolest stuff there, it’s like T-shirt heaven.
[quote]DaveForner wrote:
Larry10 just let me borrow a pair of Do-Wins. I’ll let you know how they compare to Adidas Adistars and Adidas Adipower once those get here in a couple days.[/quote]
You’re really going all out to find out whats best huh?! Think the adidas powerlifts would be complete garbage? I guess a wooden heel would be best, but I figure since I’m such a lightweight the powerlifts might be a good shoe to start with.
[quote]Spock81 wrote:
Go to HMV to buy gym shirts! Yesterday I found a TMNT shirt!
THey have all the coolest stuff there, it’s like T-shirt heaven.[/quote]
Ahh yes…I seemed to forget about the funny shirts! Hmmm…the humor would give me a better shot of getting a lady friend at the gym, eh?
[quote]DaveForner wrote:
Larry10 just let me borrow a pair of Do-Wins. I’ll let you know how they compare to Adidas Adistars and Adidas Adipower once those get here in a couple days.[/quote]
You’re really going all out to find out whats best huh?! Think the adidas powerlifts would be complete garbage? I guess a wooden heel would be best, but I figure since I’m such a lightweight the powerlifts might be a good shoe to start with.
[/quote]
I think the heel on the powerlifts is a little shorter than the Adipowers, Adistars and Do-Wins. I might be wrong though.
Yea, they’re a .6 versus .75 lift. I was thinking maybe I wouldn’t need that high of a heel. But I dunno…I hate making these decisions, but its definitely something I want to experiment with as well.
Wore myself out today. We’ll see how I feel tomorrow. This is random, but I watched Boyz in the hood yesterday and it was a pretty good movie. And I recently watched Braveheart again recently. Can’t go wrong with that!
3" Deficit Deadlift:
135 lb x 5 x 2
185 lb x 3
205 lb x 10 x 3
205 lb x 3 x 5 (with two short minis)
Front Squat:
95 lb x 5, 3
135 lb x 5
155 lb x 5
115 lb x 8 x 2
Manual Leg Curl(On calf extension):
5 x 4
KB Swing / Ab Wheel / Jump Rope:
50 lb x 20 x 3 / 12 x 3 / 100 x 3
Yo bitches! Used my fat gripz today on the floor press. I’ll either start going heavier on the floor press next week or start using my slingshot to overload the triceps. My life sucks and I need to do something about it…that is all. Squats tomorrow.
Close-Grip Bench:
45 lb x 10 x 2
85 lb x 5
105 lb x 5
125 lb x 12 x 4
Close Grip Fat Gripz Floor Press:
95 lb x 10
125 lb x 11
One-Arm Dumbbell Row:
45 lb x 10
45 lb x 8
70 lb x 10 x 2
Lateral Raise:
10 lb x 15 x 3
Last 5 reps of each set were slow partials.
Triceps Pushdown / Face Pull:
70 lb x 15,80 lb x 10 x 2 / 60 lb x 20, 70 lb x 15, 12
Looks like I won’t have to cut weight for the meet in March for the first time. Reason being my federation is only allowing records to be set in national events now. There are no national events locally this year, so unless I travel my hopes of setting the deadlift and total record won’t happen for a while. I lift because I love to and its a huge part of my life, but it definitely takes some of the fun out of the meets when you can’t set records.
I’m curious if this is normal in other federations? I plan on staying loyal to NASA, but just want to know what your feds record rules are like.
[quote]MightyMouse17 wrote:
Looks like I won’t have to cut weight for the meet in March for the first time. Reason being my federation is only allowing records to be set in national events now. There are no national events locally this year, so unless I travel my hopes of setting the deadlift and total record won’t happen for a while. I lift because I love to and its a huge part of my life, but it definitely takes some of the fun out of the meets when you can’t set records.
I’m curious if this is normal in other federations? I plan on staying loyal to NASA, but just want to know what your feds record rules are like.[/quote]
I was thinking about hitting up that Meet. I know every SPF meet I’ve been in, you could set records as long as you made weight.
Yea, I think its pretty clear on the site, but I’m going to shoot the director an email to make sure I’m reading right. If you go to that meet let me know!