[b]10/30 - Tuesday - Deadlift C5W2[/b]
Just the required reps from here on out with deadlift.
Deadlift:
155 lb x 5
195 lb x 5
235 lb x 3
255 lb x 5
295 lb x 5
330 lb x 5
High Bar Squat:
45 lb x 10
95 lb x 5
135 lb x 5
170 lb x 5
185 lb x 5
200 lb x 5
Power Shrug:
185 lb x 8 reps
275 lb x 5 reps
365 lb x 5 reps
45 Degree Back Extension:
10 x 2
Ab Wheel:
25 lb x 5
BW x 12 x 2
How are you preventing the bar from rolling around while repping in deadlifts with those plates? I have the most difficult time deadlifting at my gym with those…pretty much have to take a step forward or backward at every rep to reset position. Mad skills!
Yea, I hate those damn weights! I guess I’ve just gotten use to it, but they do still roll around on me sometimes. I had issues with it today. Round weights would be nice, but overall I’m able to do what I need for powerlifting, so I deal with it.
I like how you like thick white girls on facebook, LOL.
I should like that too…
[b]11/1 - Thursday - Bench C5W3[/b]
I’m upset with my bench. It been teasing me. One week its going up, and the next it feels weird and I’m not nearly as strong. More or less its pretty much at the same level it was at my first meet in June. I’d be REALLY upset if it wasn’t for my deadlift and squat going up so much. Anyway, I think I know what I’ve done wrong, and I look forward to seeing what happens when I run Smolov Jr. after the meet. After that, I’m thinking about getting back to the basics with 531 using the BBB template and always leaving several reps in the tank. I skipped incline bench today as I was pretty disappointed and started to jump rope but said screw it and went home.
Bench Press:
45 lb x 10
80 lb x 5
100 lb x 5
120 lb x 3
155 lb x 5
175 lb x 3
195 lb x 4
210 lb x 1
135 lb x 10
Face Pull/Triceps Pushdown:
50 lb x 20 x 3
Just watched your video. Two things: I have a mighty mouse tattoo on my chest!
Also, just a bit of constructive criticism: You’re not locking out the DEATHlift with authority. My training partner has the same problem. He can get more than me off the ground, but I can lock out more.
Try turning your hips more outward from the ground (when you get your body set to pull) and your butt comes up just a touch at the start of your pull. Once the bar clears your knees, literally FUCK the bar. As in squeeze your ass and drive your hips into the bar as your lats pull back and drive your man parts toward the bar. Hold the lockout for a second to practice waiting for the down command at the meet.
Or, for a simpler explanation, just lock it out more aggressively and hold it.
[b]11/2 - Friday - C5W3 Low Bar Squat[/b]
Low Bar Squat:
45 lb x 10
105 lb x 5
130 lb x 5
155 lb x 3
195 lb x 5
220 lb x 3
245 lb x 6
275 lb x 2
Good Morning:
97.5 lb x 5
112.5 lb x 5
127.5 lb x 5
Front Grip Barbell Rear Lunge:
70 lb x 15, 10 (Each leg)
[quote]TheTexican wrote:
Just watched your video. Two things: I have a mighty mouse tattoo on my chest!
Also, just a bit of constructive criticism: You’re not locking out the DEATHlift with authority. My training partner has the same problem. He can get more than me off the ground, but I can lock out more.
Try turning your hips more outward from the ground (when you get your body set to pull) and your butt comes up just a touch at the start of your pull. Once the bar clears your knees, literally FUCK the bar. As in squeeze your ass and drive your hips into the bar as your lats pull back and drive your man parts toward the bar. Hold the lockout for a second to practice waiting for the down command at the meet.
Or, for a simpler explanation, just lock it out more aggressively and hold it. [/quote]
So basically do it like I do my Friday night date? lol My hips definitely went up a little fast on my 405 attempt for sure. Hopefully the deadlift bar and round weights will make things a little easier. The torque needed to pick up a crappy bar and flat weights is quite a bit! Thanks for the tips.
[b]11/3 - Saturday - Extra Workout[/b]
Haven’t done pull ups in a while due to the left arm tendinitis, so thought I’d give pulldowns a try. On the last set there was some slight discomfort, but I should be able to do these while the forearm flexor heals.
Rowing:
10:30 || 1700 m
Lat Pulldown:
50 lb x 10
60 lb x 10
75 lb x 10
90 lb x 10
105 lb x 10
Seated Cable Row:
50 lb x 10
60 lb x 10
75 lb x 10
90 lb x 10
105 lb x 10
Face Pull / Rope Curls:
50 lb x 10 / 40 lb x 10
60 lb x 10 / 50 lb x 10
70 lb x 10 / 60 lb x 10
Pallof Press:
50 lb x 10 x 2
Watch some videos of Jason Pegg pulling. A good cue for less rise in the hips would be to try and drive your feet through the ground as opposed to pulling the weight up. Any time, bother. Hammer that technique in every warm up set.
[b]11/5 - Monday - Press C5W3[/b]
Press:
50 lb x 5
65 lb x 5
75 lb x 3
95 lb x 5
110 lb x 3
122.5 lb x 4 (Left one in the tank)
Wide-Grip Bench Press:
115 lb x 10
135 lb x 10 x 2
Lat Pulldown:
75 lb x 10
90 lb x 10
105 lb x 10 x 3
90 lb x 10
75 lb x 20
Jump Rope:
5 min.
Jim Wendler kinda talked to you twice in the 5/3/1 thread. You’re like buds now or something.
I’M JEALLLLLLLLOUS.
He signed my reciept for the 5/3/1 book I bought though, so yuh…
[quote]Spock81 wrote:
Jim Wendler kinda talked to you twice in the 5/3/1 thread. You’re like buds now or something.
I’M JEALLLLLLLLOUS.
He signed my reciept for the 5/3/1 book I bought though, so yuh…[/quote]
Yea I know! I might not actually be a completely incompetent powerlifter after all…lol
[b]11/6 - Tuesday - Deadlift C5W3[/b]
Worked up to my opener for the meet. Was a good day and all the reps flew up pretty easily.
Deadlift:
155 lb x 5
195 lb x 5
235 lb x 3
295 lb x 5
330 lb x 3
365 lb x 1 (Opener or last warm up if I go more agressive)
Paused High Bar Squat:
45 lb x 10
95 lb x 5
135 lb x 3
185 lb x 3 x 3
45 Degree Back Extension:
10 x 3
Ab Wheel:
25 lb x 5
12 x 2
[b]11/8 - Thursday - Bench C5W4[/b]
Felt good today. Seems like a lot of intensity 9 days out, but I stayed away from failure. From here on out I’m just gonna hammer rear delt/external rotation stuff.
Bench Press:
45 lb x 10
80 lb x 5
100 lb x 5
120 lb x 3
135 lb x 3
155 lb x 3
175 lb x 7
187.5 lb x 3
195 lb x 3
205 lb x 2
Close-Grip Bench Press:
135 lb x 12
Face Pull / Triceps Pushdown:
60 lb x 15 x 4 of each.
Jump Rope:
5 min.
[b]11/9 - Friday - Low Bar Squat C5W4[/b]
Low Bar Squat:
45 lb x 10
105 lb x 5
135 lb x 5
155 lb x 3
175 lb x 3
195 lb x 3
225 lb x 8
255 lb x 2 (belt)
275 lb x 3 (belt and knee wraps)
Good Morning:
75 lb x 10
90 lb x 10
105 lb x 10
Hey so I attempted to use my belt for squatting since it really helped with deadlifting and it felt awful.
When you first starting using a belt for squatting was it all wonky? I don’t know if I am even gonna try to use it for my meet.
I’d say if you’re not comfortable squatting with it then don’t use it. Beltless squats are more badass anyway Miss Jenn! It took me a little while to get used to squatting with it.
[b]11/10 - Saturday - Extra/Light/Recovery/Assistance whatever you want to call it workout[/b]
Earlier in the day I did a total of 100 BPAs with various forms and some external rotations too.
Seated Cable Row:
60 lb x 10
75 lb x 10
90 lb x 10
105 lb x 10 x 2
V-Bar Pulldown:
60 lb x 10
75 lb x 10
90 lb x 10
105 lb x 10
Alternate Hammer Curl:
22.5 lb x 15, 12, 10
Face Pull:
50 lb x 15 x 3
Using a belt takes getting used to. I would start getting used to it. I get 100 lbs out of mine almost probably. That’s an exaggeration, but 50lbs is a definite.