[quote]Phill wrote:
Just some exciting news in the world of Strongman this weekend Tam USA comes back to beat Team world in the final event stones by 2 second.
All around looks like we are putting out one hell of a stock of competitors in this thing and all the recent PLer tat are trying to make the switch and young bucks coming up have us looking solid for some time
Everyone should watch that video it is pretty damn cool.
[/quote]
SICK.
I love the log press part of the video. There’s nothing better than that feeling when everything is just clicking, and you can just bang out rep after rep. It’s like “where the hell did this come from?” and there’s nothing that can slow you down.
Hello, this is my first post on T-Nation. Ive been using bb.com up until now.
I have been on Bill Starr’s 5x5 routine for about 5 months now. Recently, I got to where my workouts are taking about 2 hours and I am having a lot of trouble on bench. I feel like I can handle most of my other lifts, however squats are kicking my butt pretty hard too.
Right now I plan to do a few things, but need help knowing if I should switch up more. I read that about every 3 months you should switch up routines some. I plan to move abs to off days and add light cardio. I plan to switch bench with 8x3 or 10x3 db presses and 3 sets of dips.
Let me know if you think anything else should be changed and good setsxreps for it becasue I am not very good at making up setsxreps. Thanks a lot.
Everyone should watch that video it is pretty damn cool.
SICK.
I love the log press part of the video. There’s nothing better than that feeling when everything is just clicking, and you can just bang out rep after rep. It’s like “where the hell did this come from?” and there’s nothing that can slow you down.
Great video.
[/quote]
That log clean and press was 285lbs! Poundstone got 13 reps! The world record is 10 reps by Zydrunis Savics.
Poundstones performance is an unoffical world record though as it was not done with the IFSA spec log, I am sure he will break the offical record at IFSA Worlds later this year though.
Military presses sucked, I’m not doing these anymore because I like my shoulder too much.
Monday - D/E Lower
1)Box Jumps: BWx3x4 (med box), BWx3 (tall box)
2)Hang Cleans: 155x3x2, 175x3, 205x3, 225x2x3, 245x2x2
3)Reverse Lunges: 25x8, 40x8
4)Band Pullthroughs: Green x 12x2
5)Cable WC/Wrist Roller: 120x10x2 (each side), 2 sets of 1 roll
This was a pretty good one as it was the first time I had cleaned in over a year. I’m postive I could get 275 if I wanted to right now. I’m gonna keep pushing these days
Conditioning
1)Med Ball Runs: Chest Pass, Keg Toss, Overhead Toss, Side Toss (r/l). I did a throw than ran and got it and repeated. I went down the field then turned around and came back twice (about 240 yards per trip, so 480 or so total).
2)Walked an 800
Everyone should watch that video it is pretty damn cool.
SICK.
I love the log press part of the video. There’s nothing better than that feeling when everything is just clicking, and you can just bang out rep after rep. It’s like “where the hell did this come from?” and there’s nothing that can slow you down.
Great video.
That log clean and press was 285lbs! Poundstone got 13 reps! The world record is 10 reps by Zydrunis Savics.
Poundstones performance is an unoffical world record though as it was not done with the IFSA spec log, I am sure he will break the offical record at IFSA Worlds later this year though.[/quote]
Thats sick. I cant clean that log let alone do a sort of slow motion snatch with it 13 friggin times LOL
Everyone should watch that video it is pretty damn cool.
SICK.
I love the log press part of the video. There’s nothing better than that feeling when everything is just clicking, and you can just bang out rep after rep. It’s like “where the hell did this come from?” and there’s nothing that can slow you down.
Great video.
[/quote]
Yea man, that’s nuts.
His technique on the log pressing is just awesome too. He doesn’t even hold it in the “rack” position, it pops straight up from his thighs to overhead.
Lets just say good thing I got the toilet in last 48 ive spent more time on it then off wow. havent felt right in few days prior think has a Lot to do with this paint dust etc but thats nearly over so good deal.
rested up yesterday feel quite a bit better try out the full body ME day. going to not do much that really taxes the bicep i think as Im going to do the three event days and was aching a bit. Just feel it out
Front Squat off Parrallel Box
80KG 1x3reps
90 1x3 reps
100(225lbs) 1x3reps(PR)
RDL
80 1x6reps
100 1x6 reps
110 1x6 reps(PR)
Single leg 45 degree back ext
BW 4x6repx(per leg)
Some calf work
Front squats were murder on my shoulders today(anyone else get that?). The PR is misleading…the weight was a joke on my legs(v easy) but didnt push another set because of my shoulders(ps i dont have shoulder problems, just not used to having the bar in that position)
Pleased with the PR on RDL’s, never gone past 100KG before.
Front Squat off Parrallel Box
80KG 1x3reps
90 1x3 reps
100(225lbs) 1x3reps(PR)
RDL
80 1x6reps
100 1x6 reps
110 1x6 reps(PR)
Single leg 45 degree back ext
BW 4x6repx(per leg)
Some calf work
Front squats were murder on my shoulders today(anyone else get that?). The PR is misleading…the weight was a joke on my legs(v easy) but didnt push another set because of my shoulders(ps i dont have shoulder problems, just not used to having the bar in that position)
Pleased with the PR on RDL’s, never gone past 100KG before.
Ell[/quote]
LOL well hell yes thats part of it. Really try and get that bar in tight to wear its choking you its on your neck this will allow you to get elbows higher and it will rest on your shoulders more and keep that head high, back up. Dont fold over but yes its killer on shoulders. Liberal chalk helps as well
A. Paused Pin Press
135 x 8
155 x 5
175 x 1
185 x 1 190 x 1 (PR +5lbs)
195 x 0 195 x 1 (PR +5lbs)
155 x 5
B. Chest-Supported Row
100 x 8
100 x 8
100 x 8
100 x 8
C. Pull-Up
BW x 5
BW x 4
BW x 3
BW x 3
D. Lean-Away Lateral Raise
30 x 8
30 x 8
30 x 8
30 x 8
E. Standing Dumbbell External Rotation
15 x 12
15 x 12
15 x 12
15 x 12
It’s nice hitting a new PR on a pressing movement. Pretty soon, I won’t have to dwell in the land of 100’s and can move into the land of 200’s! Woohoo!
However, my form on the press still needs quite a bit of work. I’m starting to bring the bar lower, down around the diaphragm, but on the max efforts, I still flare out my elbows and try to recruit my shoulders and triceps instead of keeping my elbows tucked.
I focused specifically on that in my back-off set after the max attempts, and was a bit better. I guess technique will just have to come with more repetitions and time.
Man, I wanted to train today. But as promised I am giving Phill the chance to catch me this week.
07/02/07 - Recovery Day 1
A) Squat
barx10
135x10
135x10
225x6
225x6
225x6
B) Lat Pulldown (Wide overhand)
80x10
120x6
120x6
120x6
C) 45 degree Hyperextensions
10
10
10
D) Random Ab Stuff
x not much
Really taking it easy this week. I’ll hit light bench and some shoulder & triceps work tomorrow and then off until the following Monday.
Wednesday thru Sunday should be a serious refeed opportunity. I’ll be up in Maine and let’s just say that my Mom will be cooking for me (haven’t lived at home for about 17 years), and even at 250ish, she’ll think I’m skinny and not eating enough! And I’m sure my wife will egg her on. LOL!
190 x 1 (PR +5lbs) 195 x 1 (PR +5lbs)[/quote]I’d call that a +10 PR[quote]
However, my form on the press still needs quite a bit of work. I’m starting to bring the bar lower, down around the diaphragm, but on the max efforts, I still flare out my elbows and try to recruit my shoulders and triceps instead of keeping my elbows tucked.
[/quote]
Nice job on the PR’s!
I would say you are probably trying to recruit more chest (that and relying on old BB habits) by flaring your elbows, rather than trying to recruit more tri’s. Tri’s are engaged more when you keep your elbows tucked.
Front Squat off Parrallel Box
80KG 1x3reps
90 1x3 reps
100(225lbs) 1x3reps(PR)
RDL
80 1x6reps
100 1x6 reps
110 1x6 reps(PR)
Single leg 45 degree back ext
BW 4x6repx(per leg)
Some calf work
Front squats were murder on my shoulders today(anyone else get that?). The PR is misleading…the weight was a joke on my legs(v easy) but didnt push another set because of my shoulders(ps i dont have shoulder problems, just not used to having the bar in that position)
Pleased with the PR on RDL’s, never gone past 100KG before.
Ell
LOL well hell yes thats part of it. Really try and get that bar in tight to wear its choking you its on your neck this will allow you to get elbows higher and it will rest on your shoulders more and keep that head high, back up. Dont fold over but yes its killer on shoulders. Liberal chalk helps as well
Phill
[/quote]
Haha, yeah i figured i couldn’t be the only one to find front squats hard on the shoulders, form felt good though, guess they just need to toughen up.
[quote]Modi wrote:
I would say you are probably trying to recruit more chest (that and relying on old BB habits) by flaring your elbows, rather than trying to recruit more tri’s. Tri’s are engaged more when you keep your elbows tucked.[/quote]
Now that I think about it, you’re right. I noticed in my first rep at 195 where I failed, I got stuck at about the mid-point, which means that my tricep is my weak point right now, correct?
Looks like it’s time to hit those triceps hard in my RE session.
Notes: Feel like I’m running out of time to meet my goal weights. 6 months left but I haven’t moved in some lifts for a few months. Going to do partials until reach goal weight and then increase range of motion. Dunno if it will be faster progress, but at least I’ll be moving the goal weight through some range of motion.
[quote]elliotnewman1 wrote:
Phill wrote:
elliotnewman1 wrote:
ME Lower
Front Squat off Parrallel Box
80KG 1x3reps
90 1x3 reps
100(225lbs) 1x3reps(PR)
RDL
80 1x6reps
100 1x6 reps
110 1x6 reps(PR)
Single leg 45 degree back ext
BW 4x6repx(per leg)
Some calf work
Front squats were murder on my shoulders today(anyone else get that?). The PR is misleading…the weight was a joke on my legs(v easy) but didnt push another set because of my shoulders(ps i dont have shoulder problems, just not used to having the bar in that position)
Pleased with the PR on RDL’s, never gone past 100KG before.
Ell
LOL well hell yes thats part of it. Really try and get that bar in tight to wear its choking you its on your neck this will allow you to get elbows higher and it will rest on your shoulders more and keep that head high, back up. Dont fold over but yes its killer on shoulders. Liberal chalk helps as well
Phill
Haha, yeah i figured i couldn’t be the only one to find front squats hard on the shoulders, form felt good though, guess they just need to toughen up.
Ell
[/quote]
What grip are you using for front squats? Clean grip or bodybuilder?
If I use a clean grip and keep my elbows REAL HIGH it dosn’t hurt my shoulders much, its all about finding the “notch” the bar fits on thats comfortable and it is probaly diffrent on everyone!
A. Rack Pulls, just below kneecap
bar x 5
135 x 5
225 x 5
315 x 3
365 x 1 (switched to mixed grip)
405 x 1 (belt on now)
455 x 1
475 x 1
495 x 1
B. Good mornings, arched back, fairly wide stance
185# x 6
225# for 5 sets of 6
C. Decline situps using the swiss ball, weight behind head
10# for 4 sets of 10
D. Dumbbell lunges
70# dumbbells… 20 reps in one long, rest-paused set
Comments:
Today went really well. Pulled 5 plates on the rack pull which is the first time I’ve gotten that much on anything. I’m doing straight-bar deadlifts in a few weeks and am hoping that by then I’ll be able to get 5 plates from the floor. I really pulled it strong and powerfully, to be honest I probably could’ve gotten 505, but didn’t want to get a miss and that is a big PR for me anyway.
Plus a lot of times when I get really psyched up for a lift (like I did for 495), I’m unable to bump the weight up any more. So just went on with it. Good mornings are going well, form is rock solid and really driving with the glutes. One more week with this higher volume and then I’ll probably knock down to like 4 x 4 with increased weight and start working from there.
I do need to start working harder on ab stuff. I tend to neglect that, but need to start doing more there. Probably will add in ab work on a second day. Lunges went really well. Getting 20 reps with 70# just about killed me, but feels good to be pushing that far, when 3 weeks ago I only did 22 reps with 60# dumbbells.
[quote]skidmark wrote:
Notes: Feel like I’m running out of time to meet my goal weights. 6 months left but I haven’t moved in some lifts for a few months. Going to do partials until reach goal weight and then increase range of motion. Dunno if it will be faster progress, but at least I’ll be moving the goal weight through some range of motion.[/quote]
Skid, I think you have plenty of time to hit those goals. My question would be are you eating enough? Your training looks solid, but if you aren’t taking in enough calories that could be the problem.
If that’s not the case, we may have to blame it on old age, but I don’t want to go there yet…
2 I got accepted for a pretty damn good health insurance plan thats not killer cost. Includes a flat rate $100 deductible for any accident Including an injury while training etc
Bad =
The coverage doesnt start until the 26th and the meet is the 14th
Worse =
Damn insurance companies dont make there money being stupid. I have a clause/condition on the bicep. They wanted to make anything to do with the right bicep not covered for 24 friggin months. I wouldnt agree and talked them down to 12 months. So my whole body covered aside form that one part of my right arm so if gotta be smart and if Im going to injure something make it something aside from that
Lets just say good thing I got the toilet in last 48 ive spent more time on it then off wow. havent felt right in few days prior think has a Lot to do with this paint dust etc but thats nearly over so good deal.