A. Squat
135x10
165x8
185x6
205x4
225x3
245x2
Belt on
265x1
295xMISS
BElt off
285xmiss
Ok, well, this pretty much sucked. I decided to try and start using a belt but I think I may just got without from now on. 2 weeks ago I got 285 beltless though I think I was just barely parallel. Right now I think I’m just not staying tight enough. I get to about parallel and then I lose everything forward. I’m gonna start doing box squats to work on form and get be me through that parallel sticking point.
At least I got one PR in. I was pretty tired after this and disappointed with my squat. I think box squats and really focusing on form will help a lot though.[/quote]
Abs, abs and more abs. Do 'em heavy every lower body day. The best movements are standing ab pulldowns, decline sit-ups, straight-leg situps and hanging leg raises. Also, try working in some heavier arch-back good mornings and maybe even Anderson Squats (basically set bar up on pins so you are at parallel then stand up).
Another thing you should consider is to wear your belt a little looser so you learn to push your abs out against it. Just a thought.
[quote]toroman wrote:
A. Squat
Belt on
265x1
295xMISS
BElt off
285xmiss
B. Defecit Deads
275x3(tied PR)
295x3(PR + 20)
[/quote]
What I don’t get is why did you try for that 285 with your belt off? Yes, that was your previous PR, but you’d probably have a good feel of what your body is capable of after your first miss at 295. I mean, you’re probably pretty worn out after the 295 miss, so expecting yourself to match your previous PR is really pushing it. If anything, try to hit something that you know you can hit at that specific time, given the condition that you’re in, as opposed to some PR that you hit in the past. Of course, I am not beyond reproach and have made that same error way too many times than I care to count.
[quote]Tony Hsiao wrote:
toroman wrote:
A. Squat
Belt on
265x1
295xMISS
BElt off
285xmiss
B. Defecit Deads
275x3(tied PR)
295x3(PR + 20)
What I don’t get is why did you try for that 285 with your belt off? Yes, that was your previous PR, but you’d probably have a good feel of what your body is capable of after your first miss at 295. I mean, you’re probably pretty worn out after the 295 miss, so expecting yourself to match your previous PR is really pushing it. If anything, try to hit something that you know you can hit at that specific time, given the condition that you’re in, as opposed to some PR that you hit in the past. Of course, I am not beyond reproach and have made that same error way too many times than I care to count.
By the way, great job on the new deficit dead PR! :-D[/quote]
Yeah, I probably shouldn’t have gone for the 285. Oh well, live and learn.
A. Squat
135x10
165x8
185x6
205x4
225x3
245x2
Belt on
265x1
295xMISS
BElt off
285xmiss
Ok, well, this pretty much sucked. I decided to try and start using a belt but I think I may just got without from now on. 2 weeks ago I got 285 beltless though I think I was just barely parallel. Right now I think I’m just not staying tight enough. I get to about parallel and then I lose everything forward. I’m gonna start doing box squats to work on form and get be me through that parallel sticking point.
At least I got one PR in. I was pretty tired after this and disappointed with my squat. I think box squats and really focusing on form will help a lot though.
Abs, abs and more abs. Do 'em heavy every lower body day. The best movements are standing ab pulldowns, decline sit-ups, straight-leg situps and hanging leg raises. Also, try working in some heavier arch-back good mornings and maybe even Anderson Squats (basically set bar up on pins so you are at parallel then stand up).
Another thing you should consider is to wear your belt a little looser so you learn to push your abs out against it. Just a thought.[/quote]
Thanks for the tips. I was thinking about good mornings and bottom up squats so it’s good to know I was on the right track.
A) Flat Bench
barx20
95x15
135x8
185x5
225x5
315x2
335x2
345x1 (miss on 2)
335x2
335x2
B) 2 Board Close Grip Bench
275x5
275x5
275x6
275x6 (baseline PR)
C1) Rear Delt Raise
35x8
40x8
40x8
40x8
C2) EZ Curls
EZ+50x6
+100x6
+100x6
+100x6
D1) BTN Light Band Pull Aparts
x12
x12
x12
D2) Light Band Face Pulls
x10
x10
x10
Felt good going into the session. Form is off on the bench. I’m not staying tight down bottom. First rep always felt good, but second rep was not as pretty. Thanks for pointing that out Matt.
2 Board close grips felt good. I could have gone for 6 on the first two sets, but wasn’t going to push it. I felt like I was wussing out a little by not taking the 6th rep. Last two sets were good.
Overall not bad, but my bench was lacking a bit once again.
When I miss a PR attempt, I’ll drop back to 90% or little more than 90% of my previous max in the lift. I can usually get 90%. 90% adds to strength just as well as 100% and lets me end on a successful note. If I can’t get 90%, then I know I’m needing a layoff.
For example - I missed my 235 incline bench yesterday. I could have dropped to 225, but I might have missed that too, it being so close to 235. So I put the weight at 215 - which was 93% of my previous attempt of 230 and which I had already done for 2. That rep, after recovery, will boost my strength for my next run at 235.
So I don’t care about the weight per se - so long as it is above a certain percentage of max and I can get 3 singles in that range. To get 100% plus is nice, but I don’t consider it failure to miss. Rather, I simply regard it as a piece of data I can use to inform my training. IOW, I see a missed lift as a mistake in gauging my strength at that time rather than as a failure and I use the information from that to adjust for my next lift.
B2)Wide Grip Pullups (4-5" outside shoulder width, close to bench grip) BWx16 (PR-4 reps?) x12 x10
C1)Strap Rows to Face
90x10 x10 x12
C2)Pushups on Barbell in rack (2nd pin up)(ring finger on rings)
BWx45 x36 x25
*30 min Jogging/Fast walking
Notes: Relative to BW, that’s probably the most I’ve ever benched…1.397xBW.
Doing a Maximum Yielding Strength test today and a Maximum Isometric Strength test on my next bench day as a suggestion from James Smith of Elitefts. I probably shouldn’t have worked up before the test, but the weights were moving fast, and I would have hated to waste what was there today. A lot of stress today with the BB Bench, the eccentric test, and the 2 boards…I’m going to make sure to take it easy on my next bench day.
Modi was having some trouble staying tight in the bottom…we should get your camera set up next time so we can analyze it out of the moment…let me know what you think.
I’m cutting out weighted pullups/chins for now and just working on basically maintaining the back strength with unweighted work. I’m taking a purposeful 20% dropoff in reps per set on higher rep assistance stuff like pullups and pushups.
DB Bench felt pretty easy up until the 100s, but I’m purposefully keeping it low stress for the most part.
*When I got to my apt, I had a notice from UPS requiring Signature for the package with my Russian Manuals in it. Determined to receive the package tonight, I spent half an hour jogging around and walking around looking for the UPS man. Found him!
When I miss a PR attempt, I’ll drop back to 90% or little more than 90% of my previous max in the lift. I can usually get 90%. 90% adds to strength just as well as 100% and lets me end on a successful note. If I can’t get 90%, then I know I’m needing a layoff.
For example - I missed my 235 incline bench yesterday. I could have dropped to 225, but I might have missed that too, it being so close to 235. So I put the weight at 215 - which was 93% of my previous attempt of 230 and which I had already done for 2. That rep, after recovery, will boost my strength for my next run at 235.
So I don’t care about the weight per se - so long as it is above a certain percentage of max and I can get 3 singles in that range. To get 100% plus is nice, but I don’t consider it failure to miss. Rather, I simply regard it as a piece of data I can use to inform my training. IOW, I see a missed lift as a mistake in gauging my strength at that time rather than as a failure and I use the information from that to adjust for my next lift.
That’s my outlook on missed lifts, anyway.[/quote]
That makes a lot of sense. I think taking that mind set will help me a lot. I’m new to this strength training thing as I didn’t really lift weights when I was a swimmer so I need all the advice I can get.
I wish I could find an experienced training partner but I go to a small school in southwest arkansas and I’m pretty much the only person I’ve ever seen deadlift in my weight room. I really appreciate the help from you stronger more experienced guys.
[quote]Matt McGorry wrote:
10/11/07- Wed- ME Bench Press
*When I got to my apt, I had a notice from UPS requiring Signature for the package with my Russian Manuals in it. Determined to receive the package tonight, I spent half an hour jogging around and walking around looking for the UPS man. Found him!
Any tips for the push press? Those were pretty interesting. Wish I’d done them sooner. Feels good to hoist something that weighs more than Brad Pitt over your head.
Yup good work Skid, Jamie Eason’s powers are magical.
As for the push press all I can say is push your head through! As soon as that thing clears the head start putting your head forward to lock it out. Also Sit back with your hips for the dip, instead of squatting down.
[/quote]
That would be the biggest thing the last one. Break at the hip not the knee just like a squat and STOMP as fast as possible
When I miss a PR attempt, I’ll drop back to 90% or little more than 90% of my previous max in the lift. I can usually get 90%. 90% adds to strength just as well as 100% and lets me end on a successful note. If I can’t get 90%, then I know I’m needing a layoff.
For example - I missed my 235 incline bench yesterday. I could have dropped to 225, but I might have missed that too, it being so close to 235. So I put the weight at 215 - which was 93% of my previous attempt of 230 and which I had already done for 2. That rep, after recovery, will boost my strength for my next run at 235.
So I don’t care about the weight per se - so long as it is above a certain percentage of max and I can get 3 singles in that range. To get 100% plus is nice, but I don’t consider it failure to miss. Rather, I simply regard it as a piece of data I can use to inform my training. IOW, I see a missed lift as a mistake in gauging my strength at that time rather than as a failure and I use the information from that to adjust for my next lift.
That’s my outlook on missed lifts, anyway.
That makes a lot of sense. I think taking that mind set will help me a lot. I’m new to this strength training thing as I didn’t really lift weights when I was a swimmer so I need all the advice I can get.
I wish I could find an experienced training partner but I go to a small school in southwest arkansas and I’m pretty much the only person I’ve ever seen deadlift in my weight room. I really appreciate the help from you stronger more experienced guys.
[/quote]
Another thing is to NOT always expect to hit a 1RM get to know your body read it. Go in with the plan to say squat but feel it out some days just arent screaming 1 RM it may be better to hit a 3 RM or 5 RM, any new PR and try to NEVER fail accept small progress.
My training today. Im taking after Matt. Im a movie star, they were interviewing the gym for the kids program ive been helping a bit with and I was an extra in the background doing chins and situps and curls LOL.
Other got some more goodies going for the strongman comp Im hosting as well. I really need to concentrate on it now that my art show is up.
[quote]Phill wrote:
Pulled six plates conventional and while it had only been two weeks since pulling heavy well said WTF I had an audience, some ppl to cheer me on go for a 5 lb PR
640 x 1 (5 lb PR) it was a DOG fight blew some nice blood vessels etc in my eyes but it was a three white lights lift.
Nice to hit another 5 lb PR in the old DL it was a battle but solid, 35 more lbs for my 7 plates
Phill
[/quote]
Awesome Pull! Do you still plan on doing the PLing Meet?
deficit dead (2 45 plates so about 3")
135 x 8
225 x 5
315 x 3
375 x 3 PR!
385 x 0 ← almost passed out
monkey crunches
8, 8, 6
pulldown abs #11 x 12, 12, 12
dumbell lunges
45s x 10, 10, 10 PR
meat calves
50, 50, 50 PR! (hehe)
I am pretty excited about my pull. That ties my conventional PR. Considering how narrow my stance was plus the deficit, I’m really looking forward to maxing conventional. Not sure why I chunked the 385 after the other, guess I just ran out of gas. Finishing with lunges and calves makes you walk funny.
Bar x 5
95 x 5
135 x 5
185 x 3
225 x 3 (put briefs on)
275 x 2
315 x 2 x 2 (loose belt)
335 x 3 x 2
345 x 3 x 2
Ultra-wide sumo deadlifts (left briefs on)
225 x 6 x 3 - just feeling it out, ouch
Decline sit-ups (from steep to really steep)
BWx5x8,1x6
Notes: I was a little pumped to squat today after seeing the video of my opener from my meet last month. I felt really fast and explosive on all the speed sets, and also maintained much better tightness on the box since I went with the belt.
For a change of pace, as well as to get my flexibility and hip strength up, I decided to go with ultra-wide sumos. Since I was using a Jessup power bar, I put some wrist wraps between the plates and the collar. While the range of motion was very short and the weights were light, I think this might go a long way in boosting my hip strength.
My lower back was pretty stiff after the box squats, so I decided to nix doing anything that might directly stress it even more. I finished off with decline sit-ups again and I raised the starting pin height by 2 notches and ended with the bench at its highest setting, which basically looked like a vertical sit-up.
Good session today. Starting to feel more and more comfortable each training day, so hopefully more PRs start to fall.
