[quote]evansmi wrote:
maraudermeat wrote:
If you work out in a gym, use the step aerobics steps. At my gym they have these nice pink ones that really go well with the blood and chalk. each risers is about 2-3 inches. it’s not perfect but neither is my form most of the time.
meat
The looks you get when people see you walk into the aerobics room must be priceless.[/quote]
I often think I have the plague or something. my training partners and I are pretty much just ignored. no matter what we are doing people pretend that we are not there. I have a bad habit of passing out after high rep squats. I can usually take a couple of steps and then… face plant. my buddies think it’s pretty funny becuase no one seams to notice my 280 pound ass hitting the floor with force.
Also, I once missed one of the hooks on the power racks after a set of push presses. imagine 365lbs dangling from one hook and then spinning around and falling to the floor. It made one hell of a racket but no one came over or said a thing.
powerlifting is the red headed stepchild of the sport’s world.
[quote]Phill wrote:
evansmi wrote:
Anyone have any ideas for a way to make a cheap box squat box, or where to get something I can use as one. I live in an apartment so I don’t have access to any power tools. So far I’ve just been using the dumbbell bench but its a little high. Thanks again guys
hmm not tools apartment been there and heres waht i did, cinder blocks bro you can get varied blacks and thickness to make adjustable box worked great had then in my apartment in D.C.
Phill
[/quote]
To add to Phill’s idea, you can fine tune the height of the concrete blocks with retaining wall caps. They are made of concrete, about the same size as a concrete block, but only about 2" thick. You could use a concrete adhesive caulk to stick them to the blocks to get the right height.
Other options would be to go to Home Depot and have them cut your plywood to size and borrow a cordless drill from someone to assemble a couple different boxes at home.
[quote]maraudermeat wrote:
evansmi wrote:
So is anyone going to the Badger Open here in Wisconsin? It’s gonna be my first meet.
good luck on the first meet. is it raw or equipped? keep us all informed.
meat[/quote]
Its USAPL, I’m going to compete raw because so far I don’t know anyone else with any experience powerlifting, and I don’t want to blindly put on a suit not knowing how to use it correctly.
I figure reading articles on the internet can only go so far, some things you just need help with.
I plan to break 405 on the deadlift, but not so sure about the squat because I don’t think I’ve been going deep enough in training, box squatting off the dumbbell bench.
[quote]evansmi wrote:
maraudermeat wrote:
evansmi wrote:
So is anyone going to the Badger Open here in Wisconsin? It’s gonna be my first meet.
good luck on the first meet. is it raw or equipped? keep us all informed.
meat
Its USAPL, I’m going to compete raw because so far I don’t know anyone else with any experience powerlifting, and I don’t want to blindly put on a suit not knowing how to use it correctly.
I figure reading articles on the internet can only go so far, some things you just need help with.
I plan to break 405 on the deadlift, but not so sure about the squat because I don’t think I’ve been going deep enough in training, box squatting off the dumbbell bench. [/quote]
I compete raw but have tried equipment in training. I’m definitely going to stick with the raw competitions though. I’m too lazy to learn equipment.
[quote]evansmi wrote:
maraudermeat wrote:
evansmi wrote:
So is anyone going to the Badger Open here in Wisconsin? It’s gonna be my first meet.
good luck on the first meet. is it raw or equipped? keep us all informed.
meat
Its USAPL, I’m going to compete raw because so far I don’t know anyone else with any experience powerlifting, and I don’t want to blindly put on a suit not knowing how to use it correctly.
I figure reading articles on the internet can only go so far, some things you just need help with.
I plan to break 405 on the deadlift, but not so sure about the squat because I don’t think I’ve been going deep enough in training, box squatting off the dumbbell bench. [/quote]
Good luck at your first meet. 405 only looks good in training. In the meet, they use heavy collars that add 10lbs, so for looks you’ll have to shoot for 415…but you’ll get more than 10lbs from adrenaline alone.
The bench I use is 17", if yours is the same it is not parallel. It depends on the federation, what they consider parallel, but I would try to set up a box that is 1-2" below parallel and get used to that. Looks like you still have a month or so before the meet.
[quote]Modi wrote:
evansmi wrote:
maraudermeat wrote:
evansmi wrote:
So is anyone going to the Badger Open here in Wisconsin? It’s gonna be my first meet.
good luck on the first meet. is it raw or equipped? keep us all informed.
meat
Its USAPL, I’m going to compete raw because so far I don’t know anyone else with any experience powerlifting, and I don’t want to blindly put on a suit not knowing how to use it correctly.
I figure reading articles on the internet can only go so far, some things you just need help with.
I plan to break 405 on the deadlift, but not so sure about the squat because I don’t think I’ve been going deep enough in training, box squatting off the dumbbell bench.
Good luck at your first meet. 405 only looks good in training. In the meet, they use heavy collars that add 10lbs, so for looks you’ll have to shoot for 415…but you’ll get more than 10lbs from adrenaline alone.
The bench I use is 17", if yours is the same it is not parallel. It depends on the federation, what they consider parallel, but I would try to set up a box that is 1-2" below parallel and get used to that. Looks like you still have a month or so before the meet.[/quote]
Yea, I remember using the bench for box squats, for basically my first year of doing them. And then I found out that parallel was actually around 13.5 inches for me. When I measured the bench at 17 inches I almost crapped myself.
[quote]maraudermeat wrote:
once again, good, solid training.
so when do you go from working out to training?
meat
[/quote]
Thx and I wish sooner thyen later but still a gimp took the caast off today man there were some evolved oganisims in there now in splint. Next 4 weeks is just trying to get motin back man that thing is thght cant get it past 45 degrees. Nothing over a lb o course ill do a bit more lolbut mus be carefull
arm is for sure smaller and odd looking forearm not bad all the gripper work ive done. ZAfter this month go cback and he said may be close to full motion byt then we start high rep trainng then.
suck thing the way the splint is now dont think ill be able to do the frotn squats and safety squat even harder again
positive I can take it off for shower. I get to have my wrist move and well guess ive taken another step ill keep on keepin do what I can
[quote]maraudermeat wrote:
I often think I have the plague or something. my training partners and I are pretty much just ignored. no matter what we are doing people pretend that we are not there. I have a bad habit of passing out after high rep squats. I can usually take a couple of steps and then… face plant. my buddies think it’s pretty funny becuase no one seams to notice my 280 pound ass hitting the floor with force.
Also, I once missed one of the hooks on the power racks after a set of push presses. imagine 365lbs dangling from one hook and then spinning around and falling to the floor. It made one hell of a racket but no one came over or said a thing.
powerlifting is the red headed stepchild of the sport’s world.
meat
[/quote]
Nice gotta love the looks etc. and better yet the obvious way they ignore you lol just pretend he’s not here and it wont be real LOL
[quote]Phill wrote:
maraudermeat wrote:
once again, good, solid training.
so when do you go from working out to training?
meat
Thx and I wish sooner thyen later but still a gimp took the caast off today man there were some evolved oganisims in there now in splint. Next 4 weeks is just trying to get motin back man that thing is thght cant get it past 45 degrees. Nothing over a lb o course ill do a bit more lolbut mus be carefull
arm is for sure smaller and odd looking forearm not bad all the gripper work ive done. ZAfter this month go cback and he said may be close to full motion byt then we start high rep trainng then.
suck thing the way the splint is now dont think ill be able to do the frotn squats and safety squat even harder again
positive I can take it off for shower. I get to have my wrist move and well guess ive taken another step ill keep on keepin do what I can
Phill[/quote]
Good to hear the cast is finally off! Pain in the ass about the splint, but like you said you just gotta keep doin’ what you can.
[quote]Phill wrote:
Thx and I wish sooner thyen later but still a gimp took the caast off today man there were some evolved oganisims in there now in splint. Next 4 weeks is just trying to get motin back man that thing is thght cant get it past 45 degrees. Nothing over a lb o course ill do a bit more lolbut mus be carefull
arm is for sure smaller and odd looking forearm not bad all the gripper work ive done. ZAfter this month go cback and he said may be close to full motion byt then we start high rep trainng then.
suck thing the way the splint is now dont think ill be able to do the frotn squats and safety squat even harder again
positive I can take it off for shower. I get to have my wrist move and well guess ive taken another step ill keep on keepin do what I can
Phill[/quote]
congrats
thats good we can still call you gimp for a while longer yet.
Phill, good stuff. You’re on the road to recovery, just be smart now that you don’t have your cast, it will be very tempting to do more than you should.
05/04/07 - Deadlift (ME)
A) Deadlift
135x10 (speed)
225x5
315x5
405x3
455x1
495x1 565x1 (PR by 15lbs)
B) Seated Hamstring Curl
130x10
170x8
180x8 185x8 (PR)
C) Seated Row
100x10
170x8
200x6
200x6 200x6 (PR)
D) Rear Delt Raise
25x10
35x8
40x8
I think I caused slight dain bramage with the deadlift PR.
550 was tough last week, and I had planned on a 560 attempt, which would have been the smart decision. 565 was a grind.
If I’ve ever mentioned grinding out a lift in the past, completely disregard what I said before. I didn’t know what a grind was until today. No more heavy pulling until the meet. That lift nearly killed me.
I’m going to spend the evening apologizing to my CNS and offering it a variety of home brews in hopes that it forgives me in time for the meet. I came home and immediately fell asleep on the sofa for an hour afterwards. I’m 50/50 on whether or not I’ll train Bench (DE) tomorrow…game day decision.
[quote]Norweige wrote:
Good to hear the cast is finally off! Pain in the ass about the splint, but like you said you just gotta keep doin’ what you can.
[/quote]
Yes was looking forward to being free lol but also knew possibility I wouldnt be. Man that tendon it tight he had to shorten it so much now its getting it and the muscle to stretch out before I can go and strengthen it prob one hell of a stretch reflex on any curling motion LOL.
Its nice to have ability to remove it to showe and work on it jusdt move it and wrist free all the time. i imagine ill leave it off quite a bit to just slowly move it tells you how far gets painfull as it gets tight so doing anything active for sure will need to splint it back up so to not hyperextend it.
anyway no need to bitch keep doing whjat I can I guess and looks like may have lower muscle belly on right side after the fact as tendon is so much shorter LOL.
[quote]Modi wrote:
Phill, good stuff. You’re on the road to recovery, just be smart now that you don’t have your cast, it will be very tempting to do more than you should.
05/04/07 - Deadlift (ME) 565x1 (PR by 15lbs)
550 was tough last week, and I had planned on a 560 attempt, which would have been the smart decision. 565 was a grind.
If I’ve ever mentioned grinding out a lift in the past, completely disregard what I said before. I didn’t know what a grind was until today. No more heavy pulling until the meet. That lift nearly killed me.
[/quote]
Thx bro will do
Nice work and I disagree on the 560 being better idea you got that shit good it was a grind hell thats healthy NICE damn work 6 plate no time.
I need to get back and at going to catch y best real fast and no telling what ive lost keep it rollin love the motivation
wow ok unwrapped it to do some of the mobility work etc Man that sucker ahas atrophied big time id guess 4 inche or more. my forearm is larger then upper arm crazy.
have to slowly stretch not juts the tendon but skin challenge Z#3 i will conquer LOL
[quote]Phill wrote:
wow ok unwrapped it to do some of the mobility work etc Man that sucker ahas atrophied big time id guess 4 inche or more. my forearm is larger then upper arm crazy.
have to slowly stretch not juts the tendon but skin challenge Z#3 i will conquer LOL
Ill get some updated pics sometime soon
Phill[/quote]
So you look like popeye? lol
It should catch back up pretty quick I bet, Just don’t push it, take it easy!
Oly Squat (worked up to 5)
135x5
185x5
205x5
225x5
255x5
Barbell Rows (worked up to 5)
135x5
175x5
185x5
195x5
205x5
Accessory: Tri-set of Elbows out extensions, weighted leg raises and DB side bends
Hit all my weights again for Week 2. My right knee felt OK. I ordered some knee sleeves that were highly recommended to me. Hopefully I can push my squats harder next week without worrying about injury.
Wow ok Phill’s got some work to do. Just measured and at current full ROM or ability to straighten arm I need to gain just over 7 inches to reach full extension.
In other words if I lay upper arm flat on table and let that sucker stretch out to the point feels like skins going to tear my friggin hand is seven inches from the table lol.
Odd thing seems the majority of it is the skin in the elbow joint itself and the scar needing to stretch that and elbow just has bit of discomfort stiffness I think from not moving in 8 weeks just have to move it slow.
onward and upward back feels good wrist about half as swollen as was will do something tomorrow training wise prob mainly conditioning lay of the wrist a bit not sure its ready for the snatches etc want to be able to have good w/os next week as opposed to gimpin thorugh a bunch of w/o’s
need to start finding way to further load back hams glutes. I think im doing great at keeping my squat up but fear DL is going to suffer a LOT may have to get creative at the hardward store lol
