[quote]TylerPK4L wrote:
Impressive lifts, man. Keep at it![/quote]
Thanks my man! Appreciate the compliment
7/13: Max Effort Bench Press
3-Bd Bench press (1st rep pause n press then the rest touch n go)
Barx10
135x3
225x3
275x3
320x3
370x1x2
315x8
275x8
225x12
Bent over Barbell Rows
225x10
275x8
315x7
315x4
Facepulls
220x10
220x8
Upright Rows
135x8
135x4
Hammer Strength Machine Curls (1-arm at a time)
45x8
45x6
Those rows and facepulls leave me breathless for you. Awesome.
[quote]Nikki9591 wrote:
Those rows and facepulls leave me breathless for you. Awesome.[/quote]
Very colorful choice of words Ms. Nikki. Thanks for the compliment!!!
Here is how my training has changed. On MWF morning I am in this running class. On Monday its Sprints for 30 minutes, Weds its 2 mile steady run and Friday its run/sprint for 2 miles. So, I have to adjust accordingly and pay attention to how my body recovers from these days. So far I am able to recover if I don’t hit the weights until next day afternoon. Will see and monitor.
I am making the transition from RAW to gear lifting. Here is what I learned today from my first experience in gear (Inzer Z-suit).
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Bar placement has to be lower otherwise I will lose my balance like I did a couple of times
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Squat stance is the same, but I have to focus more with spreading the floor which allows me to push my knees out in order to get into the hole.
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Getting into the groove is extremely important otherwise I will lose my balance and fall backwards like I kept doing for the first couple of reps until I found the groove of the suit.
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Straps down is much easier to squat than straps up. But I have to learn how to squat with the straps up so I know what to expect.
7/20: Using Inzer Z suit for first time.
Low Box Squats with 150Lbs of tension:
RAW for warmup
Bar only 2 sets of 2
135 3 sets of 2
Inzer suit straps down
225 3 sets of 2
Low Box Squats with 230Lbs of tension with straps up
275x1x2
Conventional DL’s with 100Lbs of tension
245x1x2
335x1
360x1x5
7/23: Very short DL session with 100Lbs of bands
245x3
335x1
335+40Lb chains x1
335+80Lb chains x1x2
Wanted to do test where I was and not put too much stress on body where I could not come back the next day for training.
7/24: Squat and Bench with Bands
Comp Depth Box Squat w/230Lbs of Tension Straps up
Bar only 1 set of 2. Couldn’t hit depth stopped high
135x2 had to strain to hit depth
185x2x2 easy to hit depth
225x2x5
225x1 could not do the second rep. Legs gave out.
135x3x4 Straps down Easy to hit depth with straps down.
All squats done without knee wraps or belt.
Bench with 80Lbs of Tension ( 1st rep pause press, following reps touch n go)
Bar x 3
135x3
185x3
235x2x6
Bench done RAW. Waiting until next month to purchase Bench Shirt.
After 10 days of vacation going to Washington DC and Philly it is time to get back to business.
My goal after trainig today is to hit a 525-550 Squat in this Inzer z suit by September. I will focus on adjusting my training to hit this goal with good depth. The hardest thing about wearing a suit is the suit cutting into your body and tolerating the pain. Good news is that I found the groove of the suit. So, from other posts and questions about wearing a suit for the first time, I will continue wearing the suit to really learn and progress.
8/5: High Box Squats (5 Purples steps–just above parallel)
RAW
135x3x2
225x3
275x1
320x1
Added Green Bands
320x3
410x2x3
Added Suit with Straps up
410x1
485x1
485x2 Wanted to try it again and found out I had one more in me so I pushed it
510x2
550x1
Since I was able to hit a 550 with high box squat with reverse bands. I will progressively lower the depth and move to a smaller band until I eventually remove the bands all together towards the peak time for meet in mid October. I want to hit 550 with good depth and have the confidence to go in the hole with cutting it short. I think the goal is very feesible but I have to train smart. I know the weight will decrease and then increase as I get closer to meet time. We shall see!
8/6: 3 Bd Press
135x10
225x8
275x6
305x5
345x3
355x2x2
Pause n Press Bench Press without board
280x6
Dumbell Curls for the girls
50x8
55x8
60x5
8/7 DL Day
Reverse Band DL
315x3
405x1x3
455x1x2
505x1x2
530x1x2
Barbell Rows
225x10
275x10
305x8x2
8/12: Low Box Squat with Bands
Raw with 135Lbs of tension
Bar 2 sets of 2
Raw w/230Lbs of tension
Bar 1 set of 2
Raw w/230Lbs of tension
150x1
Straps Down w/230Lbs of tension
185x2
w/knee wraps
205x2
235x2
260x2
Straps up w/230Lbs of tension and knee wraps
280x1
305x1x2
I have been trying to strengthen tendons around knee by not wearing knee wraps, but since I am with 8 weeks of next comp decided its time to start using wraps. Knee wraps really made a difference from last squat session without using them. I feel, as of right now, I could probably hit a 450-475 Squat with suit and knee wraps. I feel good about hitting my goal.
8/14:
Raw Olympic Squats. Put on Oly Shoes and did got to it
135x3x2
225x3x2
255x3
275x3
300x2
320x2
345x1
Raw Speed Pulls with 100Lbs of tension
245x3
385x1 Did not come up fast enough so decided to drop weight
345x1x5
400x1x5
Dumbell Row
125x10x3
Close Grip Pullups Body weight only
1st set x 8
2nd set x 4
3rd set x 4
4th set x 4
8/15:
Bench
155x10
205x5
245x3
295x3
Added Bands for Rev Green Band Bench Press Pause n Press
295x3
345x2
385x1
410x1x2
Bench Press Touch n go
295x3x2
245x10
245x8
Face Pulls
180x15
200x12
230x10
240x8
Dips Body Weight only
1 set of 15
1 set of 10
1 set of 9
1 set of 8
8/18
Reverse Band DL
315x1x2
405x1x2
500x1x2
550x1x2
575x1x2
Reverse Grip Body weight pullups
5 sets of 5
8/20:
1.5 mile run 12:22
8/21:
5K run 30:11
I have incorporated sprints and running into my training regime. Calves are burning to shit but legs are getting stronger. The days of the fat powerlifter are over.
One of my staples that has helped me recover is 2 to 3 scoops of Surge Recovery and Creatine after running or lifting weights. Then at night prior to bed 2 scoops of whey and the elitepro vitamins with ZMA. Prior to running and weights its protein and carbs.
After I take this nap from this killer 5K marathon (when you are carrying over 230Lbs, 5K is a marathon) I will hit the gym for the weights. Probably hit Bench and some Deads. Don’t know how legs will feel later. Quads and calves are on fire!
8/23
RAW Speed Squats:
135Lb of tension
Bar–3 sets of 2
230Lb of tension
Bar–2 sets of 2
135x2x3
160x2
190x2 The speed was maxed out here. Anything higher would be more strength.
Regular Oly Squats no bands
225x3
275x3
300x3
340x1
8/25: AM Training since Son started football!
Strength Bench Press (Double wrapped Blue bands) (1st rep pause n press)
Barx3
135x3x2
190x3
220x3
250x1x3 Started to feel pain in right shoulder so stopped here. Found a weak spot, if you will, in my right shoulder so went and did some accessory exercises for shoulder
These next four exercises were done without rest in in order
Standing Press
135x8 Rd 2) 160x3
Dumbbell Row
130x8 Rd 2) 140x8
Front Raises
35x8 Rd 2) 40x8
Dumb Curl
50x8 Rd 2) 60x4
Standing press with dumbbell row
160x5 Press
140x8 Row
Had to do PT with Unit
1.5 mile worth of sprints (2)400 meter sprints @ 2min pace (2)200 meter sprints (8)100 meter sprints.
8/28: Squat and Bench
Low Box Squat #5 Bands
RAW
Barx1x3
135x1x3
Suit on straps down
135x2
185x2
235x1
Straps up
235x2
250x2
#5 band and Blue band (The bands were more than my normal green and blue bands)
205x1
Bench Press
225x5
275x3
300x1
320x1
Rev Bands
320x3
370x1
390x1
420x1
420x0
8/30: Dead Monday
I am six weeks out from competition and decided to use Prilepins chart to try to peak for meet 16 Oct.
This meet is going to be raw since my DL suit and Bench shirt will not come in on time to give me enough training sessions to be break in and find grove.
Goal: Squat–(425-450) Bench (375-400) DL(550-600) These were a lot easier at 275+ and since I went on a crash diet, balls to the wall I lost a lot of strength but I feel good about my chances to hit these numbers. Training has been going well so far.
Dead lifts:
135x3
225x3
315x3
405x3
430x2x6 Dont know if this is 75% but this weight felt good for an approx. 75% at 6 sets. I have a good base line and will progress from here up to meet based on Prilepins chart for % and reps.
Accessories have been dropped from here forth.
Running with Unit today: (2)400 meter sprints (2)200 meter sprints (3)100 meter sprints. Legs were shot today after doing deads so limited my sprints.