Got a little over confident on that last set and had nothing left in me. I liked those though, first time ever doing them and I think I’ll throw those in more often.
I’m dead as of right now, past 4 days have been 16 hour days I can’t wait to sleep tonight.
[quote]Kalle wrote:
I think its time for you to switch to the tradtional two me days and two re/de days[/quote]
That’s what I was thinking about. Or, maybe even tone it down even more and do 2 ME and 1 RE. One thing’s for sure, I don’t think pulling maxes on both squats and deadlifts is a good idea anymore.
My back was still fatigued from the deadlifts on Wednesday, so I wore my belt on pretty much all of the squat sets. I finished in under 90 minutes and was feeling it at the end. I have a light session on Monday and then testing on Wednesday. I’m excited to see where my lifts are.
For someone that’s training raw at the moment, what kind of hip support would you suggest?
I’ve read of people’s recommendation of Rehband and Inzer briefs/shorts. In addition to keeping the hip joints warm and possibly giving it some support, how much pop would it give out of the hole? And, how would that affect my training if I was planning on competing raw? How different would it be compared to wearing a singlet? If it has any additional boost, would I become dependent on it and cause me to fail my lift in a meet, or at least over-estimate the weights I should be attempting?
What else do you guys do to keep your hip joints healthy?
[quote]Tony Hsiao wrote:
For someone that’s training raw at the moment, what kind of hip support would you suggest?
I’ve read of people’s recommendation of Rehband and Inzer briefs/shorts. In addition to keeping the hip joints warm and possibly giving it some support, how much pop would it give out of the hole? And, how would that affect my training if I was planning on competing raw? How different would it be compared to wearing a singlet? If it has any additional boost, would I become dependent on it and cause me to fail my lift in a meet, or at least over-estimate the weights I should be attempting?
What else do you guys do to keep your hip joints healthy?[/quote]
i have a couple pair of briefs and have used them a lot. They are Inzer power pants. I didn’t feel like they gave me much assistance with the weight but felt they gave me some good support for the hips. Unfortunately, i started training for a raw comp and had to ditch them. unknowingly, they screwed up my raw squat and sumo pull. they were giving me more help out of the hole than i originally thought. It took me a couple months to get my groove back. If you are a wide squatter and a sumo puller like me and your hips get tender, i would suggest cycling more narrow olympic style squats and RDL’s in to allow the hips to rest up. I’m recovering from an adductor tear right now, but i won’t go back to the briefs.
if you are preparing for a raw event, only train with what you can use in competition.
Bench felt much more explosive than the dynamic squats yesterday. I added the Serratus Press back in to my rotation for a few weeks. I used to do a lot of these, and they really helped with stabilization. This is basically the old push up with a plus, but done with the bar instead.
This was the first time doing Overhead Lockouts with my new set up. Pin #19 is right at the top of my forehead. 225x6 felt like a grind. My lockout was pretty useless after that.
I finished up with some forearm work. I got a cheapie wrist roller at Dick’s Sporting Goods. It feels like it should last about 3 weeks before it breaks. Solid investement. However, my forearms are screaming at me right now as I try to type this, so I guess it did the trick.
[quote]Tony Hsiao wrote:
Kalle wrote:
I think its time for you to switch to the tradtional two me days and two re/de days
That’s what I was thinking about. Or, maybe even tone it down even more and do 2 ME and 1 RE. One thing’s for sure, I don’t think pulling maxes on both squats and deadlifts is a good idea anymore.
[/quote]
yup… I am doing two ME days and an events/re upper day right now and feel its a lot better for me. Its hard staying out of the gym though. Doesn’t help when its in my garage…
If I was just focusing on powerlifting I would do the whole TWO ME days RE Upper and DE Lower thing with box squats and speed pulls on DE Lower. Like Pemdas does… I did this for a few weeks and liked it a lot.
[quote]Tony Hsiao wrote:
For someone that’s training raw at the moment, what kind of hip support would you suggest?
I’ve read of people’s recommendation of Rehband and Inzer briefs/shorts. In addition to keeping the hip joints warm and possibly giving it some support, how much pop would it give out of the hole? And, how would that affect my training if I was planning on competing raw? How different would it be compared to wearing a singlet? If it has any additional boost, would I become dependent on it and cause me to fail my lift in a meet, or at least over-estimate the weights I should be attempting?
What else do you guys do to keep your hip joints healthy?[/quote]
I use rehband warm pants, they keep my hips nice and warm and keeps everything tight. I have hit pr’s in all my lifts when not wearing them so I don’t think relying on them is a big deal. That being said I wear them just about everyday as when I don’t I feel a lot more beat up. Get some knee sleeves while your at it.
sled+160ishlbs 30ftx3 trips
sled+320ishlbsx20-25ish ft
Happy with today, had some fun, made my chain yoke earlier this week and got to try it out today. Just happy it didn’t fall apart I’ve never done any sort of yoke walks and my goal was 1 trip with 400lbs so I am happy with hot it went, the weight never felt heavy just awkward as the chains where not adjusted evenly on each side. I think I’ll be ready for the 600lb yoke come March
Tire flips felt very easy my conditioning is getting much much better. losing 16lbs of fat has really helped.
tire sled was interesting. it was wet/gravelly at the end so I started to slip. need to load the weight on the tire a bit better next time and take it out on the street so I have more room.
Took some videos I’ll put them up in a bit.
Plan on doing some dips and axle hang cleans for RE Upper work today after football. Everyone is out of town so I have the house all to myself. So relaxing!
ME Lower
Dyn warm up
RH 18010
lat abs 10010
foam roller
squat no box
14010
2303
3203 loose inzer briefs
4103 right knee hurting started wrapping knees
5003
5903 squat suit
650*3
Third rep on 650 was a grinder I only had one spotter did not have a choice! Most of the crew laid out today, our high school boy had an Olympic meet. The rest of em are just pussies! Rob hit 600 for the first time today it was a solid lift maybe a touch high but he did not even wrap his knees, 600 is what he is shooting for in our next meet APC in april in athens GA, he will be lifting 198 guess I will just stay fat and lift in the 308s.
1/12/2008 ME lower
squat
bar x 10
135 x 5
185 x 3
225 x 3
285 x 5
315 x 3
345 x 3
365 x 3 PR
315 x 5
Deads from blocks, standing on plate (mid shin)
225 x 3
315 x 3
365 x 3
415 x 3 PR
pulldown abs
eleventeen, 20, 20
leg adduction
110 x 12 x 3
Woot! Hangover squat day went well. I was worried about how I would do - had too much beer and scotch at our poker game last night. I felt very strong on the squats. I still need to work on my depth a little bit - it was borderline on a couple of the reps. I’m very excited overall though. I’ve got 425 in me easy, which puts me way ahead of where I thought I might be.
Well, my bi-annual shoulder fuckup happened last night. I tore my right labrum 2 years ago and ever number of months something happens (usually stupid) that really jacks it up. It pops out of the socket making my arm go limp and then usually gives me grief for a week or so.
Last night, it occurred while throwing a ping pong ball. Yes, you read that right. I tried to beam a ping pong ball at my friend and my shoulder got fucked up. I’ve seen Cressey give about 3 seminars on the shoulder and if there’s one thing I’ve learned, it’s that scap retraction work is essential for healthy shoulder function and stability.
My lack of it for the last 6 weeks or so may have something to do with this, or maybe not. Either way, first thing I’ll do once I jump back into the program is add some more scapular retraction work.
After trying some pushups, it makes me think that I can get away with the light benching tomorrow, but the external rotation position for back squats might not work. I’ll have access to a safety squat bar this week and then the Draper Top Squat once I’m in Boston, or I might just take the week off…not quite sure yet.
Seated Face Pull:
100x10
120x10
130x10
140x10x2
140x8
Today was kind of shitty, I made improvements on my bench form for sure, but everything else sucked. Pullups were a tragedy, could barely hold the 100-DB, dips were weak as hell. The Face pulls were good though, tight squeeze at the end of the motion felt insane. I was surprised by how lighter th weight felt seated too.
Weight was like 195, thought I was eating well but guess not, although it could have been the 5k + calories I ate yesterday (blackened chicken pizza I made for dinner was awesome…). I’m really going to focus on eating better, going to go high protein and under 100g carbs per day. I can’t deal with weighing 195 right now. I’ve been debating even signing up for the physique clinic, but I’m going to give it a go myself first…
Sumo Deads:
barx10
60kg x8
100kg x5
140kg x3
170kg x2 (Stupid me…I was recording the lift and let the weight drift over my toes so did I quit and start over??..nooooo…I had to muscle it up then add a second rep because the heat was on…er, the camera I mean. I think these two freakin’ reps, especially the first one, really took it all out of me. The rest of the deadlifts were nothing but frustrating).
190kg x0
185kg x0
170kg x4 (PR +1)
Upon looking at the video, I have many problems that even I could pinpoint (head not up, weight was in center of foot not shifted back into the heels, an ever-so-slight rounding of the back). Later (after I become more humble and get rid of the shame of how bad these are, form-wise), I’ll prob post it.
I feel more comfortable pulling Sumo (with high arches in my feet with corresponding high insteps, and perhaps some kind of mobility or flexibility problems that make my conventional pulls much more lower back oriented). BUt I’m like 15kg weaker in it than in conventional.
Apparently my quads weren’t affected by the Sumo Dead fiasco, huh?
Pulldown Abs:
6th pin: 8,8,8,8
7th pin: 5 (PR +2)
Man, I was livid after the deadlift fiasco (especially because it’s my favorite lift)…I almost packed it up and left, but decided to do the best I could at what was left. However, due to my mindset, I forgot to tape the front squats…but they were pretty good, I think.
Seated Face Pull:
100x10
120x10
130x10
140x10x2
140x8
Today was kind of shitty, I made improvements on my bench form for sure, but everything else sucked. Pullups were a tragedy, could barely hold the 100-DB, dips were weak as hell. The Face pulls were good though, tight squeeze at the end of the motion felt insane. I was surprised by how lighter th weight felt seated too.
Weight was like 195, thought I was eating well but guess not, although it could have been the 5k + calories I ate yesterday (blackened chicken pizza I made for dinner was awesome…). I’m really going to focus on eating better, going to go high protein and under 100g carbs per day. I can’t deal with weighing 195 right now. I’ve been debating even signing up for the physique clinic, but I’m going to give it a go myself first…[/quote]
You might want to consider dropping the bar weight some more if you’re going to stick with speed bench type work. To give you an idea, I will normally use between 185 and 205 for speed work (when I do it) and my raw max–if I had to guesstimate–is around 350 or so. The weight isn’t the important part of speed work - form and bar speed are much more important.
An alternative (I would recommend over speed work for you at this juncture) would be to do some work of 6 sets of 3 @ 75% of your max. At that weight, it’s light enough that you can move it without killing yourself before ME day, yet you will notice form breakdowns much better. Just an idea.
C) Lat Pulldown (double single handles)
80x8
110x8
130x6
130x6
130x6
D) Kneeling Rope Crunch
100x10
130x8
130x8
I haven’t done GM’s for a single in a long time. I find it pretty hard to get set up under it on the heavier weights, so at the heavier weights, I unrack the weight like I was going to do a normal GM, lower it to the pins, count to 3 and then start the lift. I may switch to Chain Suspended GM’s since it will be much easier to get into a good starting position. Hit some reps at the end, without the pins just to get the groove.
Once again I was going to go for a 6 rep PR on the Deficit Deads, but still had a little left in the tank. I think I hit a 10lb PR last week, and a 15lber this week. Hopefully there is some nice carryover to my Conventional DL.
An alternative (I would recommend over speed work for you at this juncture) would be to do some work of 6 sets of 3 @ 75% of your max. At that weight, it’s light enough that you can move it without killing yourself before ME day, yet you will notice form breakdowns much better. Just an idea.[/quote]
Pemdas also says that, I was sort of trying that but I went to heavy for sure. Whenever I do my percentages I always think its too light and end up loading to much weight. I think it’s just a matter of losing what little ego I have left lol. Corrections will be made next time.
I’ve never done any sort of yoke walks and my goal was 1 trip with 400lbs so I am happy with hot it went, the weight never felt heavy just awkward as the chains where not adjusted evenly on each side. I think I’ll be ready for the 600lb yoke come March