[quote]Matt McGorry wrote:
Oh- and fuck getting weaker on a cutting program.
-Matt[/quote]
Fuckin A to that!
Good session man, i’ll check the vids out tommarow
[quote]Matt McGorry wrote:
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[/quote]
I think the only thing you could do to keep your back straighter is lower the poundage, unless you feel you might be rounding due to lack of glute/ham strength at the lower range or due to hip inflexibility. In which case you’d obviously try to strengthen those muscles in that range of motion or increase flexibility.
That’s a truckload of weight for RDL’s though, man. You might just have been worked out from the box squats, too.
[quote]Kalle wrote:
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…)
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[/quote]
I actually agree with the first part to a point 45 mins really is nothing for a good crew to train with I know many here would love the chance at a dedicated group. I say put in the time to drive there even if just for the ME days
Other then that read a LOT where Kalle pointed and even more so start NOW working hard something is better then nothing
Phill
[quote]Matt McGorry wrote:
8/1/07- Wednesday- Strength Lower
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[/quote]
UM suggestions?? you ID’d the weakness just work on it as yo know. Maximal loads dont mean perfect form and really they are what point out our faults
Nice work on preserving the str. keep it up
Phill
[quote]skidmark wrote:
Matt McGorry wrote:
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
I think the only thing you could do to keep your back straighter is lower the poundage, unless you feel you might be rounding due to lack of glute/ham strength at the lower range or due to hip inflexibility. In which case you’d obviously try to strengthen those muscles in that range of motion or increase flexibility.
That’s a truckload of weight for RDL’s though, man. You might just have been worked out from the box squats, too.[/quote]
Thanks Kalle, Phill, and Skidmark. I think I agree Skidmark, it just appears that it’s a matter of the weight being used. On my video of the 375x8, my back stayed in almost perfect positioning, so I think it’s just a matter of load. But honestly, I doubt I’ll back. In fact, next week will be another RDL PR. 
-Matt
[quote]Phill wrote:
Kalle wrote:
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…)
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
I actually agree with the first part to a point 45 mins really is nothing for a good crew to train with I know many here would love the chance at a dedicated group. I say put in the time to drive there even if just for the ME days
Other then that read a LOT where Kalle pointed and even more so start NOW working hard something is better then nothing
Phill[/quote]
Yeah Phill I would drive 45 minutes for a good gym with a dedicated group, if it had all the reverse hypers, GHRs, you know real equipment, and no one bitching at you for chalk, I sure would drive the extra bit.
Atleast some of the time.
2007-8-1
Abs, grip and GPP
5 mins fast rope skipping
5 farmers walks 100 lbs DB per hand 100 feet 30-90s rest
Hanging Vs
3x10 (love em, hate 'em, love 'em, hate 'em…)
1 hand barbell holds
135x15sx3(r/l) (grip and obliques training all in one!)
Tried to do CoC #1
right: 3,1,1,1/2,
Left: 3,1,1/2,1/2
Grip was done from the farmers and BB holds and hanging from the chin bar. Got 5’s for both hands on the CoC1.5 earlier in the day.
Farmers walks are fun in the dark…
Btw, here’s the 375x8. Technique is clearly “better.”
Sorry for the topsy turvy.
-Matt
[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…
[/quote]
I belong to a commercial gym as well. No chalk, lots of funny looks, especially if you start setting up bands for DE work. Just ignore them, you are there for a purpose, and it does not include talking on your cell phone or checking the progress of your abs every 2 minutes.
For now, I wouldn’t worry too much about your setting, as long as they have a solid bench, squat/power rack, a good bar and plenty of weights. As others have suggested, if you can get over to a PL gym occasionally, it would be worth learning from people that are stronger than you.
45 minutes each way is tougher for some than others. An extra 90 minutes on top of a workout that could last anywhere from one to two hours is a lot. The only way I could do that would be on weekends, which is exactly what I plan on doing in the fall. But in the mean time, learn your technique, read all the articles you can, and just spend the time under the bar getting stronger and faster.
[quote]Matt McGorry wrote:
Btw, here’s the 375x8. Technique is clearly “better.”
Sorry for the topsy turvy.
-Matt[/quote]
Nice work Matt.
I think I pulled something in my neck watching that video though.
those body hangs are just Killer you want to give up but know you can hang on just that much longer etc:) Plan on doing some myself today
Phill
[quote]skidmark wrote:
2007-8-1
Abs, grip and GPP
5 mins fast rope skipping
5 farmers walks 100 lbs DB per hand 100 feet 30-90s rest
Hanging Vs
3x10 (love em, hate 'em, love 'em, hate 'em…)
1 hand barbell holds
135x15sx3(r/l) (grip and obliques training all in one!)
Tried to do CoC #1
right: 3,1,1,1/2,
Left: 3,1,1/2,1/2
Grip was done from the farmers and BB holds and hanging from the chin bar. Got 5’s for both hands on the CoC1.5 earlier in the day.
Farmers walks are fun in the dark…[/quote]
08/02/07 - Simulated Events Training (?)
A) 18" Rack Pull
135x8
225x5
315x3
405x1
455x1
495x1
545x1
585xmiss
585x1
B) Clean & Jerk
135x8
185x6
210x3
225x1
250xclean miss on jerk
C) Zercher Holds
135x60sec
225x20sec **
D1) Decline Russian Twists
25#
x15ea
x15ea
x12ea
D2) Decline Situps
x30
x15
x15
The rack pulls were not easy. I went into the first 585 attempt at about 95% ready and didn’t even break it from the pins. I wasn’t going to miss a second attempt and went 100%. This one was slow, but clean
I hadn’t done any cleans for years, so effort was great, form was so-so. I just didn’t have the technique down, and it was more like a fast upright row and push press.
**On the Zercher holds I felt like something was ready to pop in my right upper back at 20sec so I racked the weight and hit abs.
Today was just a day to feel out the weights and simulate some events without actually using the equipment.
Kalle/Phill/Everyone,
On Tuesday night, I’m going to meet with John Sullivan who is promoting the Strength Beyond Strength event in Waltham on August 25th. He’s going to let me try the 800lb tire and the 18" axle. This should be a lot of fun.
To be honest, after today’s lift I can honestly say that I don’t think I am strong enough to compete with the heavy weights. I’m sitting at 247.6lb and will have to get down to 231 to compete with the lightweights.
If all goes well with the tire flip and the axle, I will make a decision about doing the strongman comp.
Here are my excuses:
-
I will not go out and make a total ass of myself and a mockery of the event.
-
I will not go out and hurt myself if I can’t get some practice time in with the equipment.
-
I’m not sure that I can/want to spend the last part of my vacation sucking weight to get down to 231 when I haven’t put the time into the events.
So right now, I’m on the fence and leaning towards going to the comp to watch and learn rather than to compete. As much fun as I think it will be to compete, this is a heavy event, and my technique is non existent. I haven’t made up my mind yet, but I just wanted to let you guys know where my head is right now.
[quote]Modi wrote:
Kalle/Phill/Everyone,
On Tuesday night, I’m going to meet with John Sullivan who is promoting the Strength Beyond Strength event in Waltham on August 25th. He’s going to let me try the 800lb tire and the 18" axle. This should be a lot of fun.
To be honest, after today’s lift I can honestly say that I don’t think I am strong enough to compete with the heavy weights. I’m sitting at 247.6lb and will have to get down to 231 to compete with the lightweights.
If all goes well with the tire flip and the axle, I will make a decision about doing the strongman comp.
Here are my excuses:
-
I will not go out and make a total ass of myself and a mockery of the event.
-
I will not go out and hurt myself if I can’t get some practice time in with the equipment.
-
I’m not sure that I can/want to spend the last part of my vacation sucking weight to get down to 231 when I haven’t put the time into the events.
So right now, I’m on the fence and leaning towards going to the comp to watch and learn rather than to compete. As much fun as I think it will be to compete, this is a heavy event, and my technique is non existent. I haven’t made up my mind yet, but I just wanted to let you guys know where my head is right now.[/quote]
Right on I understand what your saying, I don’t think I would want to cut 18lbs on vacation…
I am surprised by your 18" pull though my 18" pull is 100+lbs more than my deadlift off the floor… we are built a lot different though.
Let us know how it goes.
[quote]Kalle wrote:
Right on I understand what your saying, I don’t think I would want to cut 18lbs on vacation…
I am surprised by your 18" pull though my 18" pull is 100+lbs more than my deadlift off the floor… we are built a lot different though.
Let us know how it goes. [/quote]
Yeah, I haven’t done any rack pulls for a few months, but 18" is about where I feel the weakest. This is a couple of inches below the knee cap for me. When I pull from the floor, I pull quick and hard and the momentum gets me past that point. When I start at 18" it feels like the weight is welded to the pins. On my first miss, I actually had to check and see if I had misloaded the bar.
I haven’t bowed out of the competition yet, and am definitely interested in competing at some point, but I figured I’d let you know which way I was leaning.
[quote]Modi wrote:
Kalle wrote:
Right on I understand what your saying, I don’t think I would want to cut 18lbs on vacation…
I am surprised by your 18" pull though my 18" pull is 100+lbs more than my deadlift off the floor… we are built a lot different though.
Let us know how it goes.
Yeah, I haven’t done any rack pulls for a few months, but 18" is about where I feel the weakest. This is a couple of inches below the knee cap for me. When I pull from the floor, I pull quick and hard and the momentum gets me past that point. When I start at 18" it feels like the weight is welded to the pins. On my first miss, I actually had to check and see if I had misloaded the bar.
I haven’t bowed out of the competition yet, and am definitely interested in competing at some point, but I figured I’d let you know which way I was leaning.[/quote]
Yeah, I haven’t done any rack pulls for a few months, but 18" is about where I feel the weakest. This is a couple of inches below the knee cap for me. When I pull from the floor, I pull quick and hard and the momentum gets me past that point. When I start at 18" it feels like the weight is welded to the pins. On my first miss, I actually had to check and see if I had misloaded the bar.
I haven’t bowed out of the competition yet, and am definitely interested in competing at some point, but I figured I’d let you know which way I was leaning.[/quote]
Yeah your a lot taller than me, so 18" sounds about where 14-15" is on me. The 18" pull ended up being at about 14-15" instead of 18" at the last moment and I bombed it, I would have took 2nd (overall) if I got 1 rep… (no 200lber did) Lots of people where saying they would have rather pulled from the floor than that point, (I agree) it is a weird starting point.
Of course being tall helps for about every other event so bleh!
[quote]Modi wrote:
Yeah, I haven’t done any rack pulls for a few months, but 18" is about where I feel the weakest. This is a couple of inches below the knee cap for me. When I pull from the floor, I pull quick and hard and the momentum gets me past that point. When I start at 18" it feels like the weight is welded to the pins. On my first miss, I actually had to check and see if I had misloaded the bar.
I haven’t bowed out of the competition yet, and am definitely interested in competing at some point, but I figured I’d let you know which way I was leaning.[/quote]
You have the same weak spot on the DL that I do. My rack pull from just below the knee is a little lower than my max off the floor. Everyone seems to think your rack pull should be a lot more than off the floor. That can be embarrassing, too, when you’re getting set up to pull it from the pins and it doesn’t even move.
As for your decision on the strongman show, I was kind of in that position this past April for an APF meet in Delaware. I had the option to attend or throw together a shortened cycle and practice in double-ply gear. I could’ve done it but instead I chose to just watch. I’m really glad because the results could’ve been embarrassing; also, I got to see how things were run and plus I was able to sit back and see an 875 bench, several 800+ squats and some near 800-lb pulls.
2007-8-2
DE lower
Speed Squats (14" box)
205 and Medium bands
12x2
Speed Deads
Small bands across cage just above bar.
285x3
335x3
add minis
335x2,2
385x1
405x1
Rev Hypers
75 3x10 (felt light)
Neutral Grip sternum pullups
(ballistic, pause at bottom)
BWx8,7
Leanaway pullups (5 sec neg.)
BWx4
Db curls
right 45x8,8,7
left 45x6,6,6
Box Squats: glutes weren’t activating for first sets. Changed my foot position to be even with the bands (was behind them) and that seemed to fix. Didn’t get any speed until the final few sets. More warmup?
Speed Deads: Thought I was lifting 20 lbs more than I actually was because - well - because somtimes I’m a dope. Fixed it on the last set which is the one I was concerned about anyway. Bands plus weight tops out about 550, so I think 500 from the floor is in reach.
Rack pulls just stalled. The first time I did them, just above the knee,575 no problem. Last time I did them, 4 inches below the knee I couldn’t even get 485. Still trying to figure what’s up. Just below the knees seems to be a dip in the power curve for me.
Rev Hyper: Last time I did RH’s 75 lbs was heavy. These felt refreshing. Encouraging.
Changing things around a bit. Doing actual DE days, but doing different reps for assistance work on DE days than on ME days. 6-8 is the plan for DE days and 3-5 for ME days. Research cited by Alwyn Cosgrove stated it leads to faster strength gains over a cycle, but that may be contextual only to the study. So I’m trying it out.
Bro I hear you 100% no love or respect lost go try it out see what you think its a VERY heavy first event if you do it at the HW. Normally there is a MW class
let us know how things go
Phill
[quote]Kalle wrote:
Modi wrote:
Kalle wrote:
Right on I understand what your saying, I don’t think I would want to cut 18lbs on vacation…
I am surprised by your 18" pull though my 18" pull is 100+lbs more than my deadlift off the floor… we are built a lot different though.
Let us know how it goes.
Yeah, I haven’t done any rack pulls for a few months, but 18" is about where I feel the weakest. This is a couple of inches below the knee cap for me. When I pull from the floor, I pull quick and hard and the momentum gets me past that point. When I start at 18" it feels like the weight is welded to the pins. On my first miss, I actually had to check and see if I had misloaded the bar.
I haven’t bowed out of the competition yet, and am definitely interested in competing at some point, but I figured I’d let you know which way I was leaning.
Yeah, I haven’t done any rack pulls for a few months, but 18" is about where I feel the weakest. This is a couple of inches below the knee cap for me. When I pull from the floor, I pull quick and hard and the momentum gets me past that point. When I start at 18" it feels like the weight is welded to the pins. On my first miss, I actually had to check and see if I had misloaded the bar.
I haven’t bowed out of the competition yet, and am definitely interested in competing at some point, but I figured I’d let you know which way I was leaning. [/quote]
Yeah your a lot taller than me, so 18" sounds about where 14-15" is on me. The 18" pull ended up being at about 14-15" instead of 18" at the last moment and I bombed it, I would have took 2nd (overall) if I got 1 rep… (no 200lber did) Lots of people where saying they would have rather pulled from the floor than that point, (I agree) it is a weird starting point.
Of course being tall helps for about every other event so bleh!
[/quote]