[quote]Kalle wrote:
Stupd injuries…
I was doing some work around my house and I stabbed myself right above my middle knuckle and to the left in the soft skin with the prong of some no climb wire.
YAY FOR ME!!!
I was bleeding all over the place, now it just hurts to clench my fist, etc… hope this goes away soon, can’t really grip a bar.
Happened about 5 hours ago.[/quote]
That sucks when a stupid injury gets in the way of training. Maybe use some straps for now until the grip comes back?
08/01/07 - Upper (ME)
A) Flat Bench
barx40
95x20
135x12
185x8
225x5
275x3
315x1
365x1
390xmiss (this is my new specialty)
315x1
340x1 (hit rack)
340x3 (3 rep PR)
355x2 (2 rep PR)
365x1
B1) Pin Press (Pin #10)
365x1
385x1
405x1
425x1
445x1
465x1
485x1
505x1
515x1! (baseline PR, but legit)
B2) Barbell Holds
505x20sec (PR +10lbs)
515x12sec
C) Triceps Pushdown (V-Bar)
50x10
70x8
80x8
90x8
100x8
100x9!
100x10!! (PR +10lbs and 2 reps)
D) Face Pulls on Seated Row (Wide Overhand)
80x8
100x8
120x8
140x8
140x8
Long session. I’m done with trying to hit a 1 rep max every week for a while. I’m heading back to heavy triples and doubles, and see if I can push those numbers up.
I had a spotter for my 390 attempt, and stalled at the same point as before. After that, I was on my own, so I set the pins just below chest height. I hadn’t gone for a 3 rep or 2 rep max for a while, so those numbers are a good starting point, but should be able to push them up over the next few weeks.
I hadn’t done lockouts on pin #10, so I started light, and was very surprised at how high I was able to go. I decided to do a hold at 505 for 20 seconds. I tried it again at 515 but at 12 seconds I felt my shoulders collapsing and felt like my A-C joint was going to take a beating, so I called it there.
My previous best on pushdowns was 90x8, so everything from there on was a PR. If nothing else, my tri’s will look good for the end of the summer. lol.
Aside from missing 390 yet again, I was pretty happy with today’s session.
[quote]Kalle wrote:
Your welcome,
You’ll get it soon, do you have any pics of your tire? Diffrent shapes require diffrent technique.[/quote]
its the round kind 
there’s a picture of it in my profile. don’t feel like posting it here. Its’ about 5’, 300lbs and comes up to my knee when its lying down. It has some pretty good tread on it still.
I’m sure the technique is the same for this one and I’ll be happy to get that motion thing down so the top of my leg doesn’t turn any more purple.
c.
Great session Modi!
Think you’ll keep doing the holds? That seems more like a CNS recalibration move than a regular part of training to me. 'Course - I haven’t tried them…
[quote]skidmark wrote:
Great session Modi!
Think you’ll keep doing the holds? That seems more like a CNS recalibration move than a regular part of training to me. 'Course - I haven’t tried them…[/quote]
Thanks Skidmark.
Yes, I’ll probably do them for one more week, and then take a few weeks off. It does get you used to holding some serious weight, and the stabilization is pretty intense. After that I’ll go back to my serratus press, which I haven’t done for a month or so.
If that doesn’t work, I’ll construct a Meat voodoo doll, start doing pagan rituals in my basement, and look into some form of witchcraft. I’ll find something that will get me over 400 in the bench.
8/1/2007 DE Lower
Hell yeah! I got stung/bit on my forearm by some kind of something while hiking on Sunday. My forearm was swollen and painful Monday and Tuesday, but today it’s almost back to normal. Boy was I ready to train again after last week’s deload and missing Monday.
A)DE 12" Box Squat
Bar x a bunch, slow
Light bands only x 5, slow
135 + light bands x 2
225 + light bands x 2 x 8
Definitely lost a little speed over the past two weeks but I was still moving pretty fast.
B)Deadlift
135 x 2
225 x 2
385 x 5 x 3
My new experiment. Instead of pulling lighter singles faster, I’m going with a little heavier weight and a moderate volume. Things are feeling better already.
C)Elevated Pistol Squats=BW x 12 x 2
D)Blast-Strap Fallouts=8 x 3
Very happy with how things went today.
[quote]Modi wrote:
Kalle wrote:
Stupd injuries…
I was doing some work around my house and I stabbed myself right above my middle knuckle and to the left in the soft skin with the prong of some no climb wire.
YAY FOR ME!!!
I was bleeding all over the place, now it just hurts to clench my fist, etc… hope this goes away soon, can’t really grip a bar.
Happened about 5 hours ago.
That sucks when a stupid injury gets in the way of training. Maybe use some straps for now until the grip comes back?[/quote]
Excellent idea Modi.
[quote]Modi wrote:
08/01/07 - Upper (ME)
A) Flat Bench
barx40
95x20
135x12
185x8
225x5
275x3
315x1
365x1
390xmiss (this is my new specialty)
315x1
340x1 (hit rack)
340x3 (3 rep PR)
355x2 (2 rep PR)
365x1
B1) Pin Press (Pin #10)
365x1
385x1
405x1
425x1
445x1
465x1
485x1
505x1
515x1! (baseline PR, but legit)
…
[/quote]
Congrats on the PR damage. Probably a good thing to go after the heavy doubles and triples for a mini-cycle and maybe that extra time-under-tension will help you blast through that sticking point. One option you may not have thought about breaking that sticking point are isometric presses. Put a bench in a power rack and set a bar on a pair of safety pins that are a few inches off your chest. Just below your sticking point put another set of pins. Then just set up under the bar with about 50-70% of your max and press up against the top set of pins for about 1-2 seconds.
Doesn’t sound like much, but I did these things for about a 2-week stint and they actually moved my sticking point from the 1-board area to the 3-board area. You’ll know the weight is too heavy for this movement if you’re basically holding the bar against the pins rather than trying to press through them. Now that you have a pair of the purple light bands, you could also use the reverse band press to work that area while maintaining a full ROM. The tough thing about this exercise is if you don’t press with a lot of speed you’ll get smashed once the bands really start to slacken (about mid-way up).
[quote]novaeer wrote:
Congrats on the PR damage. Probably a good thing to go after the heavy doubles and triples for a mini-cycle and maybe that extra time-under-tension will help you blast through that sticking point. One option you may not have thought about breaking that sticking point are isometric presses. Put a bench in a power rack and set a bar on a pair of safety pins that are a few inches off your chest. Just below your sticking point put another set of pins. Then just set up under the bar with about 50-70% of your max and press up against the top set of pins for about 1-2 seconds.
Doesn’t sound like much, but I did these things for about a 2-week stint and they actually moved my sticking point from the 1-board area to the 3-board area. You’ll know the weight is too heavy for this movement if you’re basically holding the bar against the pins rather than trying to press through them. Now that you have a pair of the purple light bands, you could also use the reverse band press to work that area while maintaining a full ROM. The tough thing about this exercise is if you don’t press with a lot of speed you’ll get smashed once the bands really start to slacken (about mid-way up).[/quote]
Hey, thanks. I actually thought about doing these, but I only have one rack, and one set of pins.
I was thinking about trying to set up an isometric hold with the reverse band press using the light bands and maybe the mini’s too, so that the weight is suspended just off my chest. It would be MacGyver-esque, but maybe worth a shot. Not sure if I described it well there…anyways.
[quote]Norweige wrote:
Modi wrote:
Kalle wrote:
Stupd injuries…
I was doing some work around my house and I stabbed myself right above my middle knuckle and to the left in the soft skin with the prong of some no climb wire.
YAY FOR ME!!!
I was bleeding all over the place, now it just hurts to clench my fist, etc… hope this goes away soon, can’t really grip a bar.
Happened about 5 hours ago.
That sucks when a stupid injury gets in the way of training. Maybe use some straps for now until the grip comes back?
Excellent idea Modi.[/quote]
I agree, thankfully I got my pulling done on Monday, I was most worried about farmers which I planned to do sometime this week. Probaly a good thing though as I am 10 days out which is about what I have rested each time for comp.
This is the first time I don’t fell overtrained before a comp so thats good, maybe.
you need to slow your roll on the pressing you whore 
Im way the hell behind on those
Nice work MR VOLUME!!!
I actually like the 3-5 RMs as well on the pressing a LOT
Phill
[quote]Modi wrote:
08/01/07 - Upper (ME)
A) Flat Bench
barx40
95x20
135x12
185x8
225x5
275x3
315x1
365x1
390xmiss (this is my new specialty)
315x1
340x1 (hit rack)
340x3 (3 rep PR)
355x2 (2 rep PR)
365x1
B1) Pin Press (Pin #10)
365x1
385x1
405x1
425x1
445x1
465x1
485x1
505x1
515x1! (baseline PR, but legit)
B2) Barbell Holds
505x20sec (PR +10lbs)
515x12sec
C) Triceps Pushdown (V-Bar)
50x10
70x8
80x8
90x8
100x8
100x9!
100x10!! (PR +10lbs and 2 reps)
D) Face Pulls on Seated Row (Wide Overhand)
80x8
100x8
120x8
140x8
140x8
Long session. I’m done with trying to hit a 1 rep max every week for a while. I’m heading back to heavy triples and doubles, and see if I can push those numbers up.
I had a spotter for my 390 attempt, and stalled at the same point as before. After that, I was on my own, so I set the pins just below chest height. I hadn’t gone for a 3 rep or 2 rep max for a while, so those numbers are a good starting point, but should be able to push them up over the next few weeks.
I hadn’t done lockouts on pin #10, so I started light, and was very surprised at how high I was able to go. I decided to do a hold at 505 for 20 seconds. I tried it again at 515 but at 12 seconds I felt my shoulders collapsing and felt like my A-C joint was going to take a beating, so I called it there.
My previous best on pushdowns was 90x8, so everything from there on was a PR. If nothing else, my tri’s will look good for the end of the summer. lol.
Aside from missing 390 yet again, I was pretty happy with today’s session.[/quote]
[quote]Modi wrote:
Hey, thanks. I actually thought about doing these, but I only have one rack, and one set of pins.
I was thinking about trying to set up an isometric hold with the reverse band press using the light bands and maybe the mini’s too, so that the weight is suspended just off my chest. It would be MacGyver-esque, but maybe worth a shot. Not sure if I described it well there…anyways.[/quote]
MacGyver would figure out a way to do it with a paper clip, book of matches, rubber band and a turkey baster, LOL.
You can give your description a shot. If it doesn’t work, an alternate idea would be to pick up some tow straps and suspend the bar in them and press up against the pins.
[quote]novaeer wrote:
Modi wrote:
Hey, thanks. I actually thought about doing these, but I only have one rack, and one set of pins.
I was thinking about trying to set up an isometric hold with the reverse band press using the light bands and maybe the mini’s too, so that the weight is suspended just off my chest. It would be MacGyver-esque, but maybe worth a shot. Not sure if I described it well there…anyways.
MacGyver would figure out a way to do it with a paper clip, book of matches, rubber band and a turkey baster, LOL.
You can give your description a shot. If it doesn’t work, an alternate idea would be to pick up some tow straps and suspend the bar in them and press up against the pins. [/quote]
I actually like your idea much better. Easier to set up, and no help out of the bottom. Thanks.
[quote]novaeer wrote:
Modi wrote:
Hey, thanks. I actually thought about doing these, but I only have one rack, and one set of pins.
I was thinking about trying to set up an isometric hold with the reverse band press using the light bands and maybe the mini’s too, so that the weight is suspended just off my chest. It would be MacGyver-esque, but maybe worth a shot. Not sure if I described it well there…anyways.
MacGyver would figure out a way to do it with a paper clip, book of matches, rubber band and a turkey baster, LOL.
You can give your description a shot. If it doesn’t work, an alternate idea would be to pick up some tow straps and suspend the bar in them and press up against the pins. [/quote]
I actually like your idea much better. Easier to set up, and no help out of the bottom. Thanks.
Hey guys, I’m really interested in pling but I belong to a commercial gym. There is a great pling/strongman gym that I found but it’s 45 minutes away so I’m stuck at the commercial gym. How should I get started in powerlifting if I’m at a commercial gym? And should I buy any books? Like from elite? Thanks…
And if it helps here are my stats:
Age: 17
Height: 5’9’’
BF%: 24%
Weight: 195
BP: 170 (yeah, I know)
Squat: 240 (yeah… I know)
DL: 260 (Yeah… I know…)
Wednesday 08/01/07 (geez, can’t believe it’s August)
ME DL
Sumo Reverse Band Pulls (totally RAAAWWW)
135 x 5
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3 x 1 (hook grip)
430 x 3 x 1 (hook grip, ouch)
455 x 2 x 1 (straps, double-overhand)
Conventional speed pulls (~4" deficit)
315x5x3
Green band leg curls
4x12
Ab pulldowns
4x15
Side raises on 45 deg hyper
BWx15,BW+25x2x12?
Notes: After the last mini-cycle with sumos, I noticed I had a problem at lock out. Speed off the floor was fine all the way up to the knee, then I just started to die out. So for this 3-week period, I’m going to be lightening the load off the floor and trying to overload the top end of the lift.
The green bands were set up at about 5’6" off the ground and they provide no support once the bar reaches just below the knee.
I left the briefs in the gym bag, since I don’t want to neglect the ol’ raw strength and the hips and groin were feeling fine during warm-ups. The last two sets of singles weren’t difficult, but the damn 12-sided plates at the fake boob gym were screwing up my setup since I like to roll the bar closer to my shins, pop down my hips then start the lift.
I would’ve stuck with the hook grip all the way through but I couldn’t use chalk and my hands were all sweaty. Will bump up the weight next week to something like 430,455,480 - play it by ear.
The speed pulls came up nicely from the second set on, just had to get used to the groove. Finished off with band leg curls, some abs and for kicks thought I’d give side oblique raise thingies a try. Damn, these are hard, but I could really feel it in my obliques. Good session today, no PRs but felt good to pull heavier weight again.
[quote]Oblag wrote:
Hey guys, I’m really interested in pling but I belong to a commercial gym. There is a great pling/strongman gym that I found but it’s 45 minutes away so I’m stuck at the commercial gym. How should I get started in powerlifting if I’m at a commercial gym? And should I buy any books? Like from elite? Thanks…
And if it helps here are my stats:
Age: 17
Height: 5’9’’
BF%: 24%
Weight: 195
BP: 170 (yeah, I know)
Squat: 240 (yeah… I know)
DL: 260 (Yeah… I know…)[/quote]
Welcome
MOVE CLOSER to the hardcore gym, lol
I think the majority of the lifters in this thread train at a “normal” gym.
Go over to elitefts.com and read all the articles, search on this site under authors and read everything by Dave Tate
8/1/07 ME UPPER
12" log overhead
95x8
145x5
165x3
185lbs max reps in 60 seconds
3 reps, put down, 15 second break reclean 2 more reps PR!felt a little discomfort in my left tricep on 5th rep so I stoped there, no reason to push it this close to comp
HIGH (75*) Incline Neutral grip DB bench
55sx8
55sx6
55sx6
Was wondering why these felt much harder than ussal, well I the bench was set to a higher incline, I was doing them at about a 45* angle.
Hammer curls
32.5 3x8
8/1/07- Wednesday- Strength Lower
A)Box Squat (below parallel)
185x4
225x3
265x2
315x1
345x1
355x1 (grinder)
B)Romanian Deadlift
(225x5 315x4 345x3)
375x8 (PR-10lbs and 3 reps)
395x5 (PR-30lbs)
405x5 (PR-40lbs)
Notes: Weighed in at 205.5 today down from about 210-209 at the beginning of the summer. It’s slow, but if the strength keeps coming as the weight is dropping I don’t mind too much.
Did my usual slight carb up before the workout today (30g carbs from bread and vitamin water) but I felt like shit early in the day…turns out it was allergies. Got back my energy right before training and kicked some ass. The squats sucked but I knew they would since that’s usually the case hitting max singles in the same exercise 2 weeks in a row.
Low back was rounded during the heaviest sets, but I’m not sure that I can honestly keep it more upright with the additional weight. Suggestions welcome…
Oh- and fuck getting weaker on a cutting program.
-Matt
Above is 395x5 and below is 405x5.
Enjoy the tomfoolery at the end.
-Matt